The Benefits of Bodyweight Exercises
Bodyweight exercises are exercises that use an individual’s own weight to provide resistance. These exercises are a great way to build strength, improve flexibility, and increase endurance. Unlike weightlifting, which requires equipment and a gym membership, bodyweight exercises can be done anywhere, at any time, and without any equipment. They are also less likely to cause injury than weightlifting.
How Many Pushups Should I Do a Day to See Gains?
Pushups are one of the most popular and effective bodyweight exercises. They target the chest, shoulders, and triceps, and can be modified to make them easier or harder depending on an individual’s fitness level. So, how many pushups should you do a day to see gains?
To gain strength and muscle using pushups, you should aim to do three to four sets of pushups, with 10-15 reps in each set. This will put enough stress on your muscles to cause them to adapt and grow, which is the key to building strength and muscle. However, it’s important to remember that doing too many pushups too quickly can lead to injury and burnout.
How to Do Pushups
Before starting to do pushups, it’s important to make sure you have proper form. Here’s how to do a standard pushup:
1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart
2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged
3. Push back up to the starting position, keeping your body straight and your core engaged
4. Repeat for the desired number of reps
Pushup Variations
If standard pushups are too difficult or too easy, there are many variations that can be done to make the exercise harder or easier. Here are some pushup variations to try:
| Pushup Variation | Description |
|---|---|
| Incline pushup | Place your hands on an elevated surface, such as a bench or step |
| Decline pushup | Place your feet on an elevated surface, such as a bench or step |
| Wide grip pushup | Place your hands wider than shoulder-width apart |
| Diamond pushup | Place your hands close together, with your thumbs and index fingers touching to form a diamond shape |
| One-arm pushup | Lower your body with one arm while keeping the other arm extended out to the side |
Pushup Progressions
Once you can do 15+ pushups with proper form, it’s time to progress to a harder variation. Here are some pushup progressions to work towards:
| Pushup Progression | Description |
|---|---|
| Clapping pushup | Push up explosively and clap your hands before returning to the starting position |
| One-arm one-leg pushup | Lower your body with one arm and one leg while keeping the other arm and leg off the ground |
| Handstand pushup | Do a pushup while in a handstand position against a wall |
| Planche pushup | Lower your body while keeping your feet off the ground, with your hands by your hips, and your body parallel to the ground |
| One-arm handstand pushup | Lower your body with one arm while in a handstand position against a wall |
Conclusion
Pushups are a great way to build strength and muscle using your own bodyweight. To see gains, aim to do three to four sets of pushups, with 10-15 reps in each set. Make sure to use proper form, and try different variations and progressions to keep challenging yourself. Remember to listen to your body and not push yourself too hard, as injury and burnout can occur. With dedication and consistency, pushups can help you achieve your fitness goals.
