7 benefits of doing push-ups

From better posture to stronger bones, there are many research-backed benefits of doing push-ups. Here are seven reasons to consider adding this foundational exercise to your routine. 

1. Push-ups target multiple muscle groups 

It’s easy to think that push-ups are only good for your chest and arms. But compound exercise engages multiple muscle groups at once. When done correctly, push-ups work your: 

• Chest (pectorals) 
• Shoulders (deltoids) 
• Arms (triceps and biceps) 
• Back (latissimus dorsi and erector spinae) 
• Stomach (abdominals)
• Hips (gluteals) 

2. Push-ups increase upper-body strength 

Push-ups are a great way to strengthen and tone your upper-body muscles. This includes your chest, triceps, and shoulders. You rely on these muscles for many activities, from picking things up to pushing a shopping cart. More upper-body strength can improve your functional fitness, making it easier to do daily activities. And it may even boost your athletic performance. 

3. Push-ups are good for your core 

Your core should stay engaged during a push-up to keep your trunk stable and help you maintain proper form. That means push-ups, which include a plank, can double as a core-strengthening exercise. Research shows that advanced push-ups performed on unstable surfaces like an exercise ball are particularly effective for stabilizing the core. 

4. Push-ups can improve your posture 

That core stability may be good for your posture. By strengthening your back, shoulders, and abs, push-ups can help you improve your posture. That’s good news because poor posture can lead to back pain, headaches, and impaired breathing. It may also be linked to low energy and muscle fatigue, which can limit your exercise performance. 

5. Push-ups support bone health

Bone mineral density is a key indicator of bone strength and health. The lower your bone density, the higher your risk of fractures and conditions like osteoporosis. Fortunately, weight-bearing and resistance exercises like push-ups can help you build strong bones. 

6. Push-ups boost heart health 

Heart disease is the leading cause of death for adults in the U.S. But regular exercise, including aerobics and strength training, reduces your risk. So perfecting the push-up could be good for your heart too. 

One study points to a link between push-up capacity and heart health. Men who could do 40 push-ups had a significantly lower risk of heart problems over the next 10 years than those who could only do 10 push-ups or fewer. That’s not surprising, since strength training promotes heart health. 

7. Push-ups are versatile and convenient 

Many people associate strength trainin

Read on to learn what makes the push-up a timeless fitness staple. 

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