Push-ups every day: What are the benefits and risks?

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Push-ups are movements that help increase body endurance, develop the muscles of the upper body extremely effectively. However, besides the benefits, push-ups also have some potential risk factors if not done properly.

1. What are the effects of push-ups?

Traditional push-ups are very useful for toning the upper body, specifically the triceps, chest and shoulders. The benefits of doing push-ups include:
Push-ups are a quick exercise that doesn't take too much time. Easy to do almost anywhere, no equipment required. Push-ups every day will be a good exercise routine to help strengthen the upper body, resulting in a lean and toned body. When performed with the right technique, push-ups can also strengthen the lower back and abs through pull-ups. For best results, practice your daily push-up routine and diversify your workout with different push-up variations. Alternatively, you can also do a "push-up challenge" and gradually increase the number of pushups each week.

2. Are there any risks to doing push-ups every day?

Like any other form of training, besides the effects of push-ups, it also comes with certain difficulties:
Difficulty doing push-ups for beginners: Some people have difficulty getting started push-up. To solve this problem, you can consider adjusting the exercise: for example, instead of straightening your legs, you can do push-ups to lower your knees, instead of push-ups on the floor you can replace push-ups against the wall. ... these changes will reduce the difficulty and make it easier for the practitioner to get used to the movement. Difficult to maintain the habit: When you practice too often an exercise movement, the body will tend to "get used to it" and easily lose interest in maintaining the old exercise (old goal). The reason is that the goals have been achieved, the challenge of the exercise is no longer the same, the practitioner also does not see the benefits of training as quickly as at the beginning.

Physically, when doing daily push-ups, your muscles also adapt and gradually respond to the pressure that arises during exercise. Therefore, it is important to regularly set new goals for exercise, thereby continuously increasing the body's physical strength.
Incorrect technique: If you are going to do push-ups every day, having a standard exercise system is essential. If only practiced without technical correction, the movement can also lead to serious injuries. For example, you can experience lower back pain or shoulder pain if you don't do push-ups properly. Wrist Injuries: Push-ups often affect the wrists a lot, if you have an injury or have ever injured this position, consider seeing a physiotherapist before performing the movement. Your doctor may suggest you switch to dolphin pushups (i.e., doing push-ups with your forearms instead of your hands). It is always advisable to check your fitness status and talk to your doctor (health professional) before starting a new exercise routine.

3. Basic push-up training instructions

To properly perform basic push-ups, you need to do the following:
Step 1: Kneel on the mat or floor, bring your legs together to Plank position. Step 2: Breathe in, slowly lower yourself down until your elbows are perpendicular to the floor at a 90-degree angle. Elbows keep close to the body to increase resistance. The tip of the nose is pointed straight ahead, the hips are straight without bending, the body is stiff and like a board. Step 3: Continue lowering until your chest or chin touch the ground. Press into the ground and lift until the arms are fully extended at the elbows (return to plank position). Step 4: Repeat the lowering movement. The initial goal is 10 push-ups or whatever you can. Tips for correct push-ups:
Keep your back straight and focus on the abdominal muscles. Head - spine - legs should form a straight line, do not arch your back or let your body sag. Keep your hands firmly on the floor or carpet to distribute the force evenly. Use a mirror or ask a friend to observe and adjust to ensure the correct movement.

In general, doing push-ups every day will help you improve your body's endurance. You can gauge your push-up capacity by counting the number of push-ups in a given period of time. Once you get used to the intensity, gradually increase the number of push-ups to increase the difficulty. Conversely, if you are new to the sport, you can start from the easiest push-ups such as kneeling or leaning against the wall.
Once you understand the benefits of resistance as well as healthy exercises, you can start doing it every day to see the most obvious change.
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Reference source: Healthline