Introduction
Bodyweight exercises are a great way to stay fit and toned. It is a form of exercise that uses your own body weight to build strength and endurance. Push-ups, squats, lunges, and planks are some of the popular bodyweight exercises. In this article, we will discuss one of the most popular exercises – pushups. How many pushups should you do per day to get ripped?
The benefits of pushups
Pushups are a simple yet effective exercise that works your chest, shoulders, triceps, and core. It is also a good way to improve your posture and strengthen your lower back muscles. Pushups can be done anywhere, without any equipment. They are great for building upper body strength, endurance, and muscle mass. A recent study found that doing pushups can lower your risk of heart disease.
Pushup variations
There are many variations of pushups that you can do to challenge yourself and work different muscle groups. Some of the popular variations are:
| Pushup Variation | Muscles worked |
|---|---|
| Wide grip pushups | Chest, shoulders, triceps |
| Close grip pushups | Chest, triceps, shoulders |
| Diamond pushups | Triceps, chest |
| Feet elevated pushups | Shoulders, chest, triceps, core |
How many pushups per day to get ripped?
To get ripped, you need to do a combination of strength training and cardio exercises. Pushups are one of the best exercises for building upper body strength and muscle mass. However, doing too many pushups per day can lead to overtraining and injury.
The number of pushups you should do per day depends on your fitness level and goals. If you are a beginner, start with 10-15 pushups per day and gradually increase the number every week. If you are more advanced, you can do up to 50-100 pushups per day.
Keep in mind that doing pushups alone will not get you ripped. You also need to focus on your diet, get enough rest, and do other exercises that target different muscle groups.
How to do a proper pushup
To do a proper pushup, follow these steps:
1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest touches the ground.
3. Keep your core engaged and your elbows close to your body.
4. Push yourself back up to the starting position.
5. Repeat for your desired number of reps.
If you find pushups too difficult, you can start with knee pushups or wall pushups and gradually work your way up to a full pushup.
Conclusion
Pushups are a great exercise for building upper body strength, endurance, and muscle mass. The number of pushups you should do per day depends on your fitness level and goals. Remember to do a variety of pushup variations to challenge yourself and work different muscle groups. Don’t forget to focus on your diet, rest, and other exercises that target different muscle groups to get ripped.
