Why You Should Do Push-Ups Every Day: Top Health Benefits

Regarded as a cornerstone of efficient workout regimens, the unassuming push-up boasts remarkable strength-building capabilities. Embracing push-ups as part of your daily routine can significantly elevate your fitness level without needing exercise equipment or costly gym memberships – all you require is your body weight to achieve tangible results.

Curious about the multitude of reasons to make push-ups an integral part of your daily regimen? Fret not; we’ve got you covered. This article will begin with a concise primer on executing the perfect push-up. We will then explore the compelling advantages you’ll enjoy by consistently incorporating push-ups into your fitness routine.

How to perform a push-up

To maximize the benefits of each push-up, it’s essential to prioritize proper form. Doing so minimizes injury risks while effectively targeting the appropriate muscles for efficient strength development.

A basic push-up involves the following steps:

  • Assume a plank position. Keep your arms straight but refrain from locking your elbows. Ensure your palms are flat on the ground, with your wrists, elbows, and shoulders in alignment.
  • Activate your core muscles to prevent your back from sagging. Strive for a linear spine extending from your neck to your hips.
  • Slowly and deliberately bend your elbows to a 90° angle.
  • Press yourself back up to the original plank position. As your strength increases, consider holding the lowered position or lowering your chin or chest to the floor before pushing back up.

With the push-up technique in your arsenal, let’s address the question:

What are the benefits of doing push-ups?

1. You will strengthen your bones and joints

Push-ups not only fortify your muscles but also contribute to the development of your body’s supportive framework.

For example, since push-ups necessitate elbow and shoulder motion, consistently performing them enhances the strength of these joints. As a bodyweight exercise, push-ups also play a vital role in building and maintaining your bones’ robustness.
Given these advantages, push-ups make a stellar complement to any strength training regimen you devise.

2. Improves upper body strength

A push-up is an effective tool for developing muscle and boosting strength across the upper body. It hones in on various muscle groups, including the pectoralis major in your chest, the triceps in your arms, and the scapular stabilizing muscles that support your shoulders. Push-ups contribute significantly to upper body strength, endurance, and toning by engaging and challenging these key muscles.

3. Supports cardiovascular health

Push-ups also contribute to elevating your heart rate. Although primarily designed for muscle-building, push-ups can bolster cardiovascular health.

Remember that push-ups engage several muscle groups simultaneously, demanding your heart pump more blood and oxygen.

Regularly performing push-ups will maintain a healthy heart, making this exercise a great inclusion in any high-intensity interval training (HIIT) regimen.

4. Very budget friendly

The beauty of a push-up lies in its simplicity and accessibility. No specialized equipment, personal trainers, or expensive gym memberships are needed to perform this exercise. All you require is a modest amount of space, and you’re ready to embark on your fitness journey.

This makes push-ups an ideal choice for individuals with busy lifestyles and tight budgets or those who prefer the comfort and privacy of their homes for exercising.

5. Lose weight easier by burning calories

For those aiming to shed some pounds, incorporating exercises that boost muscle mass can promote a more rapid metabolism, allowing your body to burn calories more efficiently.

Push-ups, a strength-building exercise that raises your heart rate, can contribute to calorie and fat burning as you strive to attain a leaner physique.

The number of calories burned during push-ups varies based on gender, age, height, weight, and workout intensity. However, as a general guideline, you can expect to burn at least seven calories per minute while engaging in this activity.

6. It may support bone health

Resistance training has proven beneficial in maintaining bone and muscle mass, particularly for post-menopausal women with a heightened risk of osteoporosis.

A modest study revealed that a 10-week resistance training regimen aided women in preserving bone mineral density in their wrists. However, it’s worth noting that the authors did not observe any increase in bone mineral density during their research period.

7. Can improve posture

Prolonged sitting can harm your posture, but fortunately, numerous exercises can counteract this damage and encourage better alignment.

The push-up is an effective workout that activates your back muscles and contributes to developing a sturdy, stable core. This, in turn, supports the maintenance of an upright and well-aligned posture.

8. Push-ups improve performance

Frequently incorporated in shoulder rehabilitation exercises, push-ups can enhance proprioception (the perception of your body’s movement in space) and promote muscle co-contraction for dynamic joint stability. Studies indicate that increased joint strength, particularly in the core, is crucial for achieving peak athletic performance.

9. Healthy ageing

Exercises such as the wall push-up can preserve or augment your strength levels as you age. Health professionals emphasize the importance of older adults maintaining their strength to sustain independence and minimize the likelihood of falls. By incorporating modified push-ups and other low-impact strength training exercises into their routines, seniors can maintain muscle mass and balance and improve their overall quality of life and well-being.

10. You can modify the push-up to suit your needs

One appealing aspect of push-ups is the multitude of variations available, allowing you to customize the exercise to match your current fitness level and gradually increase the difficulty as you grow stronger.

Various types of push-ups:

For beginners, consider performing push-ups on your knees or trying incline push-ups using a bench. Mastering these introductory exercises will pave the way for executing a standard push-up on the floor. As your strength improves and you’re prepared to embrace more challenging workouts, you can experiment with different variations or modify the pace of your push-ups.

Some examples of push-up variations include:

  • Decline push-ups: Position your feet on a workout bench while keeping your hands on the ground.
  • Diamond push-ups: Bring your hands too close together beneath your chest, with the thumbs and index fingers touching.
  • Clap push-ups: Propel yourself off the floor and clap your hands before returning to the starting position.

These diverse push-up styles engage your workouts and help target different muscle groups for well-rounded upper-body development.


Push-ups are a versatile and efficient cornerstone of effective workout routines. By incorporating push-ups into your daily regimen, you can significantly elevate your fitness level without needing expensive equipment or gym memberships, relying solely on your body weight to achieve tangible results.

This article has outlined the proper technique for performing push-ups and then explores the many compelling benefits you’ll gain by consistently integrating this exercise into your fitness routine. From improving upper body strength, cardiovascular health, and posture to promoting healthy ageing, supporting bone health, and offering various modifications to suit your needs, push-ups are a powerhouse exercise that can cater to a wide range of individuals, goals, and fitness levels.

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