Do Push Ups Build Muscle?

“A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole”. Wikipedia

While other exercises work for a specific part of the body, push-ups help train your almost all parts of the body.

Without any equipment, there is no better exercise than push-ups. If you want to exercise for a full body without any equipment, then push-ups would be your first choice.

Research proved that the risk of many diseases can be determined based on how many times a person is able to do push-ups.

Increasing the push-up capacity will reduce the risk of heart disease. The study also considered the benefits of minimal push-ups, for example those who did an average of 11/12 push-ups significantly reduced their risk of cardiovascular disease.

Considering all aspects of the study, the researchers found that those who were able to do more than 40 push-ups a day had a 96 percent lower risk.

Push-ups are one of the best exercises for middle-aged men to reduce their risk of heart disease.

Push-ups give you a fit body by working on a lot of muscles. They can help train your chest, shoulders, arms, abs, even lower body.

That means, these muscles can co-operate more smoothly and become stronger. Perfect push-ups work for muscle growth, strength and endurance. Push-ups help maintain your balance.

Push-ups are sometimes considered among the most appropriate and rational upper body training seasons.

During the push-ups process, your core muscles will force your back straight and somehow help pull your belly button towards your spine. Not only your chest, but your arms, back and shoulders are sculpted.

When a person gets older, his muscle density decreases. At the same time, doing a small amount of work consumes a lot of energy.

Push-ups work great to reduce such problems. Because doing push up exercises every day increases muscle density. At the same time the overall performance of the body also increases.

Now come to the main point– push-ups are very useful for increasing chest, triceps, shoulders, and back muscles.

Push-ups are an important exercise for those who want to increase their body weight, because when they are admitted to the gym, they need to do pushups and basic exercise in the beginning.

Any types of push-ups, no matter what kind of variation it is, your chest shoulders and triceps will be involved.

So push-ups are very important to bring the perfect shape.

Push Ups increases the power of the hands.

With push-ups any injury can be avoided.

Pushup is very important for weight training. Practicing push ups is very beneficial for the upper body.

In fact, when we do push-ups, each of our muscles helps maintain body weight. Also, while doing this exercise the spine can stay straight and help the body to be upside down.

At the same time these parts of the body also benefit from the constant pressure on the chest, abdomen and shoulders.

How to do proper a pushup

If you want to get the benefits, you need to do push-ups properly. So how to do proper push-ups?

do push-ups build muscle?

1.Put your both hands right underneath your shoulders. Fix the position. Keep the palms of the hands on the floor and keep the chest down slowly on the floor.

Do not lie down on the floor, otherwise the push-up will not be effective. Then slowly bring the chest up again.

2.Always try to do the push-up in front of the mirror. Because if your right or left hand is a little bent, you can fix it.

3.When doing push-ups, keep the head parallel to the body and look forward.

4. When you come from the bottom to the top, pause and exhale.

do push-ups build muscle?

If you are a beginner, it will be a little difficult at first. So as a beginner, you can give push-ups with the knees instead of the feet.

Don’t take too many risks at first. Gradually become easier and then increase the rep. Then try to give 15-20 pushups in each set.

Try to give push-ups as slowly as you can, don’t rush. The benefits of giving slow push-ups are much more than giving quick push-ups.

Variations of push-ups

If you do the same exercises all the time, the muscle adjusts with your workload, that’s why the muscle growth slows down. So, you have to create variety in your exercises.

Now we will do some of the well-known variations of push-ups that will help to increase your muscle gain.

Wide grip push-ups- in this type of push-ups, your arms should be wider than close grip push-ups.

The reason for that is, when your hands are wider, it will work more for your chest. If hands are closer, then it will work more for shoulders, triceps and chest as well.

But if your goal is to get a bigger chest, the wide grip push-ups would be the best.

Close grip push-ups- put your wrists underneath your shoulders. Then place hands are about shoulder-width apart. Make sure your arms are straight.

Then straighten your back posture and the core remains tight. Now keep the chest down slowly, then bring the chest up. It will help you to grow triceps muscle.

Diamond push-ups- first, keep your fingers like a diamond shape. Then put them on the ground, make sure your arms are nice and tight.

Then same as other push-ups, up and down your chest repeatedly. It will also help you to gain your triceps.

Incline push-ups- incline push-ups are a little bit easier than the regular push-ups. Just find a bench or an elevated place.

Then place your hands over it. Make sure your arms and glutes are straight and tighten. Then up and down your chest like regular push-ups.

Decline push-ups– it’s just like the opposite of incline push-ups. Put your feet on a bench or an elevated place. Then keep your hands on the ground like regular push-ups.

Your body will be straight, butt and stomach will be tightened. Then bring your chest down between the hands, exhale then come up.

Spartan push-ups- for this kind of push-ups, technique is very important. You have to set up your hands like regular push-ups.

The exception is one arm being slightly farther up as you come up, drive the palm of your hands towards the ground and generate enough power to switch your hands.

V push-ups- the first thing for this push-up is keeping the hollow body. Start the exercise by kneeling on the ground and placing the hands with shoulder width apart.

Push the hips up towards the ceiling and walk the feet towards the hands. Then push your shoulders down and up. this exercise for shoulders and core.

Dolphin push-ups– First get into a standard push up position. Then bring your shoulders back just over the elbows.

Your hips will come into the ceiling. Now dive forehead underneath, then up. This time your feet will flat on the ground.

Doing push-ups every day is risky or beneficial?

If you do push ups regularly in the right way, it will be beneficial for your body. It will help your muscle growth just as it will help maintain the shape of your core.

But the question is- doing push-ups every day is beneficial? As I said earlier, doing the same exercise continuously makes your muscle gain slow down.

That’s why you have to bring variety in your exercise. When you get used to standard push-ups, try different pushup forms. I have said about these forms already.

Now we have to know about other considerations for building muscle, like eating proper food, getting sound sleep etc.

Other considerations for building muscles

Not only exercises, there are other things you can do to quickly gain muscle.

So what are they?

Proper food- Proper diet is the most important thing for muscle building. Your body needs enough protein and carbohydrates.

Researchers in Canada studied 40 young people. These young people are divided into two groups. Both groups were given separate food lists. They were given less food than they required.

However, more protein was placed on the list of one group than the other. The two teams were later given the same exercise list. This is how a month goes by.

At the end of the study, it was found that the members of the group who took some extra protein lost about five kilograms of weight on average and gained one and a quarter kilogram of muscle.

Although the members of the low-protein group lost more than three and a half kilograms on average, they did not gain muscle.

Stuart Philip, a researcher at McMaster University, said: “In the study, we were looking for the most effective and fast way to lose fat and build muscle.

For this, the ratio of food intake and the relationship with exercise is seen.

Right trainer- By choosing the right trainer, you can start the first step of building your muscles in the right way. There are four ways you can choose the right trainer for your exercise.

1. Identity card

2. His personality

3. His own physical constitution and

4. His ability to counteract.

In this case you can also know the past experience of the trainer.

If you are new to exercise then you need to check if your body is ready for exercise first! Prepare your body for heavy exercise first, slowly build the primary tissues of your body. Otherwise your body will be able to carry the load beyond its limits and damage the inverted tissue.

Drink plenty of water–

No one wants to believe that water plays an important role in building muscle. And this is why many people are indifferent about drinking water.

If you want to build muscle well, you should drink at least two liters of water. And it is better if the amount is four liters.

Purpose–

Decide exactly what you want to build muscle for. No work will succeed without purpose. It can be to make the body attractive. Again, many are interested in building muscle to be confident in themselves. There may be more different reasons.

Wrap It Up

It is not possible for many people to go to the gym and sweat for hours or do yoga at home for a while. Again, many people start pushing up as soon as they have time.

This miracle of keeping the balance of body weight on both hands and moving the whole body up and down is not an easy task. But it would be especially beneficial if someone could do it regularly.

According to bodybuilding experts, push-ups increase body strength, burn calories, strengthen mental energy and boost confidence.

Also, every muscle from the neck to the legs becomes stronger. It should be increased gradually without doing it many times a day.

So what are you waiting for? Let’s start pushing up and build the desired body shape.

To know more, check out our other posts in this category or if you have question, just comment bellow.

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