In case you visit a gym during the peak hours, you will come across men sweating, grunting and doing push-ups tirelessly. With strong arms and a straight spine, they lift their bodies up and down till they feel exhausted. So, you might wonder whether push-ups are really worth doing or not. Body building experts are of the opinion that push-ups help in building strength, burn more calories, enhance mental strength and confidence.
By doing push-ups you can make every muscle in your body work, starting from the neck to the toes and strengthen your abs, triceps, shoulders and abs. Therefore, it has been referred as the ‘ultimate barometer of fitness’ by The New York Times.
Here are some of the major benefits of doing push-ups:
It’s A Complete Full Day Workout:
By working on numerous muscles in your body, push-ups help you to maintain your physical fitness. They help you in concentrating on your abs, arms as well as lower body simultaneously. This type of work outs help in training your muscles to work together and acquire more strength.
Assists In Building Muscle Density:
As you age, you start to lose your muscle density. This changes the way in which your body utilizes and burns energy. Push-ups in a great way help to maintain muscle density. However, this doesn’t mean that the results will be visible after a number of push-ups. Fitness experts suggest the ideal number of push-ups to build muscle mass across different parts of your body. Some of them are mentioned below for your reference: –
- Backs and bicpes-4 sets of 12-15 reps
- Chest, shoulders and triceps-4 sets of 12-15 reps
- Legs and abs-4 sets of 12-15 reps
Helps You To Develop A Strong Core:
In case you intend to develop washboard abs and a strong core, then push-ups would be the ideal type of exercise for you. Fitness experts refer to specific areas of the body as the core such as the waist, side of waist, abdominal section and all body parts up to the pelvis. Powerful muscle cores enable you to perform physical activities smoothly, resolve back problems and also maintain a good posture.
A Suitable Exercise For Upper Body:
Push-ups are considered one of most effective upper body workouts and there is a reason behind it. According to fitness experts, when you perform a push-up, you enable your core muscles to help you in keeping your back straight. It also helps you to pull your belly button towards your spine. Therefore, it helps you in sculpting not only your arms but also back, chest and shoulders as well.
Assists In Building Balance And Stability:
As per health experts, push-ups help to enhance your reaction time by assisting you in training your proprioceptive muscle fibers. This type of fibers are microscopic nerves that help in maintaining the balance of your body. When you try to do a push-up, these nerves fire constantly to ensure that your body does not tip over. So they get drained to respond more promptly to stimulation which helps your speed and balance.
Beneficial Your Muscles:
You may think that push-ups are only a type of arm movement. But they help a lot in engaging your body muscles much more actively. It is a type of exercise in which multiple groups work simultaneously. A push-ups allows you to work different parts of your body such as legs, hips, chest and arms.
You can also adjust the exact muscles it works by enabling you to alter your position. For instance, by moving your hands to a wider stance, you can enhance your focus on the chest area. When you move closer to your body, you will be able to ensure that your triceps get more workout.
Beneficial To Your Posture:
Since a push-up helps you to make sure that your core works thoroughly, you need to keep your abs active, hips and glutes should be raised. Your back needs to be kept strong throughout the time you are in motion. Proper posture to a great extent is dependent on a strong core muscle group, which you can achieve through push-ups. Good posture helps you to avoid tension on your neck and shoulder, pain in your lower back or injury and instability.
Enhance Functional Strength By Activating The Full Body:
Once you lower your body to the floor and the usual ‘’burn’’ starts to involve your muscles, the last thing which may come to your mind will the actual number of muscles which you will be using. But this is the major benefit of doing pushups. Once you perform this type of exercise, almost every muscle of your body will be used to facilitate the movement.
All types of muscle groups, like your core muscles, biceps, triceps, anterior deltoids and lower body muscles will get activated to assist your body and stabilize its movements. This is a type of compound exercise in which multiple muscle groups will be used to train all important muscles in your body.
Improves Your Cardiovascular System:
As we have discussed earlier, push-ups are considered as a type of compound exercise since it involves the use of numerous types of muscle groups. Once you involve large muscle groups, your heart needs to work harder in order to deliver oxygen-rich blood to your muscle tissue. In the end, this type of activity enables you to perform a highly effective cardiovascular exercise which enhances the condition of your heart and reduces the amount of stored body fat.
Ensures That Your Shoulders Do Not Get Injured:
Shoulder injuries are most common among the elderly. Though the seriousness of such an injury is dependent on a number of circumstances, protecting this sensitive part of your body is essential. Push-ups are one of the most effective types of exercise through which you can keep your shoulder joints safe from injuries. As they help in stabilising your muscles, this specific part of your body will get conditioned for making dynamic movements.