What are Push-ups?
If you need an exercise that targets all the upper body muscles, then push-ups are the best ones.
They primarily work your chest, shoulders, triceps, and core muscles. You can perform push-ups anywhere and only require your body weight, so they’re also a great on-the-go move to add to your routine.
The push-ups are:
- Multi-joint exercise – more than one joint is involved.
- Bilateral exercise – both sides of the body participate evenly. Therefore, there are no torsional forces when performing push-ups;
- Pushing exercise
- Exercise with ascending force profile – the most challenging part is at the beginning of the movement. Push-ups are the most difficult at the beginning of the push from the ground and the easiest at the end;
How many calories does a push up burn?
The number of calories push-ups burn varies from person to person. In general, push-ups can burn at least seven calories per minute.
What determines how many calories we will burn while doing push-ups?
At first, it is crucial to understand that several factors affect the number of calories you burn.
- Age – The aging process changes many things in your body, such as metabolism, responsible for the number of calories burned. This delay is the result of an increase in body fat and a decrease in muscle mass;
- Body size and composition (Height and weight, metabolism, the bigger the person, the more calories will burn, this is true even at rest.)
- amounts of daily activity, and more.
All these factors influence your daily calorie burn. There are also different variations of push-ups and their intensity that have their impact as well. The number of push-ups you can do at a time will determine your total calorie output. The faster you can run them properly, the more calories you will burn.
So? How many calories do push ups burn?
In general with push-ups you can burn at least 7 calories per minute. Depending on weight push-ups burn between 0.4–0.69 calories per repeat.
Benefits of push-ups
Tone your entire body
Push-ups can be considered a full-body workout. They engage numerous muscle groups and make your entire body strong and fit. By performing push-ups regularly, you will also improve your muscle density.
Improve your stability and balance
Push-ups train proprioceptive fibers and boost your stability and balance. When an individual performs this type of workout, these fibers are constantly working to help them hold the position and prevent them from tipping over.
Support your joints
If you perform push-ups regularly and adequately, they will strengthen the muscles around your shoulder joints. It is also important to gradually increase the number of reps to improve your muscles sufficiently. Make sure not to overload low-trained muscles to avoid injuries.
Improve your heart health
While performing push-ups, you use your body weight to strengthen your muscles. You also engage large muscle groups to lift and lower your body. This helps to significantly increase your heart rate, strengthen your heart muscles and cardiovascular system in general. By performing workouts that increase your heart rate, you can lower your blood pressure, control your insulin and blood sugar levels, keep your weight in check, and cut your heart disease and even cancer risk.
Significantly improve your posture
Doing push-ups improves your ability to stand with a straight and stable posture. By strengthening your body, you will be able to maintain proper posture at all times because the abdominal muscles have a profound effect on the overall condition of your neck, shoulders, chest, and back.
Push-ups have a remarkable effect on our nerves, making them an excellent tool for our overall mood. How? They contribute to stress and tension in the body. Just think about it: if you sit in your chair, at home, or work all day, your thigh muscles tighten, and your legs become heavy because you are bent over for several hours, and the tension goes into your shoulders. The good news is that push-ups not only calm your mind but also treat anxiety and symptoms of depression, but only if you do them daily.
How to make the perfect push-up?
To perform a push-up with good technique, follow this “checklist”:
Step №1: Stand on your knees
Step №2: Place your hands on your shoulders or a little wider. Make an external rotation in the shoulders, trying to follow one of the following tips:
• Rotate your arms so that your elbows point back;
• Rotate your arms so that the elbow pits point forward;
Which of the tips you follow doesn’t matter. The goal is the same – to create stability in the shoulders.
Step № 3: Stretch your legs, placing your feet perpendicular to the floor. In this way, you will have to overcome about ⅔ of your weight with each push-up. If your ankles are in dorsiflexion, the resistance will decrease.
Step 4: Adjust the position
– Touch your elbow with your knee (on the same side).
– Remember the position of the spine and pelvis.
– Support it throughout the amplitude of the push-up.
Step 5: Touch your chest to the ground using a controlled pace.
What muscles do push ups work?
Many people think that push-ups mainly target the upper body. Yes, chest and shoulder muscle groups, the muscles of the upper and middle back, biceps, and triceps – all these muscles are engaged when you perform push-ups. However, because you keep your body in a plank position, you also engage some of your abs, buttocks, leg and lower back muscles, and more.
Push up variations
The basic push-up is a powerful move. You can make it easier or more challenging with a few simple changes.
Wall push up
This type of exercise will be perfect for beginners. It targets your chest, shoulders, and arms. Stand in front of the wall with your feet shoulder-width apart. Place your hands flat on the wall, shoulder-width apart at shoulder height, and lean forward. It would be best if you extended your arms. Inhale and lower your body to the wall while bending your elbows. Hold this position and slowly get back to the starting point. Remember, while performing this exercise, it is essential to tighten your core and glutes. Aim for 3 sets of 12 reps with short pauses between sets.
How many calories will you burn with wall push-ups? Well if your weight is 175 pounds and you do 5 minutes wall push-ups you will burn 16 calories.
This push-up variation is slightly harder than the previous one. This is perfect for people who are not physically prepared for the standard one but feel that wall push up is not enough. Stand on your knees and hands. Your toes should touch the floor, and hands should be below the shoulders. Keep your arms straight. Inhale and lower your body to the floor by bending the elbows. Make sure to engage your core and glutes. After a 1-second pause, exhale and get back to the starting position. Perform 3 sets of 12 reps with short breaks between sets.
Narrow push up
This variation is more complicated than a standard exercise. It also engages your triceps. You should follow the same instructions as for the classic push up. The only thing you have to change is the position of your hands. Place them closer to each other below your chest. Aim for 3 sets of 12 reps with short pauses between sets.
Clap push up
This is the most challenging type of push up, and it is suitable for people with an advanced fitness level. Stand in a high plank position. Place your hands a little bit wider apart than your shoulders. Remember proper performance technique – your body should form a straight line, and your core muscles should be engaged. Inhale and bend your elbows to slowly lower your body close to the floor. Exhale and in one quick and robust movement, straighten your arms, lift your hands off the floor, and clap. Softly land on the floor with your hands. Make sure to keep your elbows slightly bent. Aim for 3-5 sets of 5-10 reps with short pauses between sets.
How many calories does a modified push up burn?
You already know that there are a bunch of factors that influence your calorie burn. On average, by performing modified push-ups for one minute, an individual can burn less than 10 calories.
What are the best push-ups for weight loss?
Push up isn’t a be-all and end-all calorie-burning exercise. All the variations burn approximately the same amount of calories. It’s not to say that you shouldn’t use push-ups and their variations to strengthen your muscles, tone your body, and support your joints. If you aim to lose weight, you can add this exercise to your routine, including cardio and strength exercises. Couple working out with a healthy diet and caloric deficit, and your success is guaranteed.