What happens if you do 50 push-ups a day for a year?

For guys of average build, it is important to be able to work with your own weight. That is, you should aim to build strength equivalent to your size. A good test of your endurance is how many push-ups you can do in a row, and I'm sure doing 50 push-ups in one set will show how well you work with your own body weight.

We wrote about how to perform 20 perfect pull-ups in this article. In it you can learn what a push-up is.

Many will think that this is a fairly easy goal and can be achieved in a month or two of training. Usually I ask to see a couple of push-ups, and then everything becomes clear. Almost always, the technique does not reach the standards of ideal push-ups.

We define the ideal push-up as lowering your body from a position where your elbows are fully extended and your pelvis is in line with your shoulders until your chest touches the floor, then lifting up and pausing for a second at the top position with a full lockout in the elbows.

And I will give you 3 reasons to use this particular technique: 1. you definitely become stronger. 2. you strengthen not only your arms, but also your midline – core. 3. They are safer for your joints. They are also more complex.

Therefore, it’s better to force yourself to do not 100 “just any” push-ups daily, but 50 perfect ones. A person who can do 50 perfect push-ups is much stronger and in much better shape than someone who can do a hundred but technically terrible push-ups.

Follow these rules to master 50 push-ups in a row.

Is there any benefit?

Standard push-ups, which actively involve the triceps, biceps, and deltoids, activate almost all the muscles in your body, which, as a result, gives them not only tone, but also endurance. Lifting certain objects and moving them from one place to another will be achieved without much effort if you learn how to perform push-ups correctly. Your muscles will become stronger. In addition, from an aesthetic point of view, you will look healthier and more attractive, because your upper body, arms and stomach will become toned and stronger.

There are very few exercises that work your entire body at the same time. Push-ups are definitely one of the best in this category. Its undeniable benefit also lies in the fact that it makes the heart work harder, as a result of which it becomes more resilient and healthy. In addition, the risk of heart attack and other cardiovascular diseases is reduced. This is according to research published in the February 2022 issue of JAMA Network Open.

The continuous pulsation of the heart also has a very noticeable effect in reducing body fat. Therefore, if you combine training with proper nutrition, the excess weight will go away quickly enough. Metabolism will speed up, and the process of burning calories will last for a long time.

How to learn to do push-ups?

A fairly common case when doing even one push-up from the floor becomes problematic. Unfortunately, weak muscles are the result of everyday relaxation, in particular a sedentary lifestyle, poor nutrition and many other factors. How to learn to do push-ups correctly in such a situation? It is very important to be consistent and start from easy to difficult. It will take persistence and willpower.

How can a girl start doing push-ups from scratch? It's difficult, but it's possible. The training method is the same as for a guy.

Only due to natural strength, men can omit some stages, but the girl will have to go through them. Especially if there is no physical training.

Leading exercises are ideal in this matter, namely the use of various objects as auxiliary tools. There are the following types of push-ups:

• From the wall.
• From the bench.
• From my knees.

In order for a girl to learn how to do push-ups, she will have to go through all these stages. Each of them will effectively strengthen the target and core muscles, and also help build strength and endurance.

Thanks to the leading exercises, the body gradually moves from a vertical position to a horizontal one to perform classic push-ups. Let's look at each of these variations in detail.

Wall push-ups

One of the simplest and most accessible variations for those who have no physical training at all. This variation is very useful for girls and women, as it allows you to strengthen the muscles and prepare them for more complex work.

The peculiarity of the variation is that it is performed in a vertical position.

To complete this you will need a wall:

1. We stand opposite the wall at a distance of about one meter and rest on outstretched arms, at shoulder level.
2. The legs are together, the back is straight.
3. We begin to bend our elbows, leaning towards the wall until we touch our forehead.
4. We return to the starting position.

The farther your legs are from the wall, the harder the exercise will be. How many times should I do it? 3-4 approaches of 10-15 times are enough. Performing this variation every day for a week will allow you to move on to a more complex one.

Push-ups from a table or bench

The next stage will allow us to move the body to a more horizontal position, thereby increasing the load on the muscles. You can use a table, bench or chair.

The table will naturally be higher and it will be easier to do push-ups. Therefore, it is first recommended to try to perform the exercise from a bench or chair. If it doesn’t work out, then leave the table.

How to do it correctly with emphasis on the bench? It's simple. We take the emphasis while lying down, placing our hands on the support. The pose and technique of movement are similar to those from the wall:

• Bending your elbows, you need to reach the support with the middle of your chest.
• At the same time, the back, head and lower back are straight.

As with wall push-ups, we do 3-4 sets of 10-15 reps. As soon as you can do push-ups in this position technically 20 or more times, we move on to the next stage.

Knee push-ups

Knee push-ups are the closest variation to classic push-ups. By shifting the center of the support, the working weight is reduced.

This variation is very often used in group training, since almost everyone can perform it. This is one of the best lead-up exercises that allows you to load and work your torso well.

It is better to perform this variation on a mat to eliminate pain. Otherwise, the training will be very uncomfortable and the effectiveness of the exercise will decrease.

Let's look at how to properly do push-ups from a girl's knees:

• To do this, you need to take a lying position with your knees bent.
• The back, lower back and head are straight, arms shoulder-width apart.
• We bend our elbows, trying to lightly touch the floor with our chest.
• If you can perform this variation 30 or more times, then you should move on to the classic variation.

What results can you expect after a month of push-ups?

By doing 50 push-ups a day for a month, you will work this muscle group so much that you will inevitably notice changes that will happen to your body. The logic is clearly visible here: if you were not into this exercise before, your muscles were not familiar with such a load, then when you start doing push-ups, your body will join a new process and start working to its fullest.

The first thing you will be pleased with is significant weight loss in the deltoid, triceps and biceps areas. This will be especially noticeable if you are overweight, and in small quantities. Many people who are obese and have significant amounts of fat on their chests and arms will find even greater benefits from doing push-ups.

This is all well and good, however, if you have never done this exercise before, start gradually. In any case, you are guaranteed muscle strength at the initial stage. By training muscles that have not worked before, when faced with a new load, they will react poorly to it. This will result in severe pain in the upper body, back, arms and abdomen. In this situation, turn your attention to a massage or a hot bath to “disperse” the lactic acid accumulated in the muscles.

To avoid, or at least reduce discomfort, do 10 repetitions on the first day, 20 the next, and so on until you reach 50 repetitions per day. The muscles will gradually get used to the load, and the discomfort will go away.

Why you should learn push-ups or a little about motivation

As you know, any business in which consistency and constant volitional effort is important requires serious motivation. If it doesn’t exist, very soon you will start skipping your workouts, working on them half-heartedly and, finally, completely abandoning the boring activity. To prevent this from happening to you, we will provide here a list of reasons why you should learn how to do push-ups from scratch.

Why does a boy or man need to learn how to do push-ups?

If your apartment does not have special equipment for strength training, then push-ups can replace many of them, because the ability to do push-ups from the floor develops the muscles of the thoracic region, abs, triceps, deltoids, as well as the neck and serratus anterior muscles. Everyone knows that it is push-ups that perfectly train a man’s strength and endurance. A person who devotes at least two days a week to training using them stands out from the rest and, on occasion, can endure much more serious physical activity.

To have a beautiful, sculpted body, to amaze the fair sex with six-pack abs and strong, muscular shoulders - what man doesn’t want this? And all this can be achieved if you learn how to do push-ups correctly!

Why should a girl, girl or woman learn to do push-ups?

If you often suffer from colds, and your lungs react to any climate change, then by learning how to do push-ups you can perfectly maintain your health. During push-ups, blood flows to the chest and lungs, the respiratory system develops and heart function improves.

According to fitness instructors, working on bending and straightening your arms while lying on the floor (as push-ups are called in professional language) can replace almost the entire gym, because during it several important muscle groups of our body are involved.

The flat stomach that every woman dreams of is perfectly formed with the help of push-ups. Those who do a lot of push-ups strengthen their abdominal muscles, and they are the ones who help give the ideal shape to the abdomen.

These exercises perfectly correct the shape of the breast, making it more elastic and toned. Of course, you won’t be able to increase your breast size with push-ups, but even small, toned breasts look much more seductive than larger, but unkempt and saggy breasts.

Now that you know everything about the benefits of this exercise and are determined to learn how to do a lot of push-ups on the floor, we will tell you about the sequence by following which you will understand how to quickly learn how to do push-ups from scratch for a girl or boy.

What results can you expect after a year of push-ups?

Your body will get used to the load if you do 50 push-ups every day. At this stage, neither the number of repetitions nor the effort used will seem difficult to you. This path will lead to a plateau - stagnation, lack of progress. The only solution is diversity. For example, if you've been doing classic push-ups all the time, then maybe it's time to add other variations of the exercise? There are so many of them! With wide and narrow arms, push-ups from the wall and with a step to the side, with a jump and on one arm - choose what you like best.

It is important that you feel physically tired when doing push-ups. Therefore, in addition to changing the types of push-ups, alternate the number of repetitions. If you feel like you can do more, do it. Perform several sets of 20, 30, 50 repetitions.

By adjusting the speed of your push-ups, the angle of your body, and even the position of your hands, you can increase or decrease the intensity and focus on specific muscles. It is necessary to focus on the triceps, place your hands narrowly. If you want to put more stress on the pectoral muscles, place your feet on some elevation and your hands on the floor. The body weight will shift in this position to the pectoral muscles, their upper part. There is even scientific evidence for this.

Using this approach to training, you will avoid boredom, because you will have to concentrate your attention on the correct technique for performing a new exercise.

Training plan

1 day. Perform each exercise 1 time. Day 2. Perform each type of push-up 1 time, 2 sets. Day 3. Rest. Day 4 Do 2 repetitions of each exercise in a row. Day 5 Perform each exercise 1 time, do 3 approaches. Day 6 Rest. Day 7 Perform 2 repetitions in a row of each type of push-up, do 2 sets. Day 8 Perform each exercise 3 times. Day 9 Rest. Day 10 Repeat each type of push-up 2 times, do 3 sets. Day 11 Perform each exercise 4 times. Day 12 Rest. Day 13 Perform each type of push-up 3 times, do 2 sets. Day 14 Perform each exercise 4 times. Day 15 Rest. Day 16 Perform each type of exercise 5 times. Day 17 Do each type of push-up 6 times. Day 18 Rest. Day 19 Perform each exercise 4 times, do 2 approaches. Day 20 Perform each type of push-up 6 times. 21 day. Rest. Day 22. Perform each exercise 7 times. Day 23 Perform each exercise 8 times. Day 24 Rest. Day 25 Perform each exercise 8 times. Day 26 Perform each exercise 9 times. Day 27 Rest. Day 28 Perform each exercise 9 times. Day 29 Perform each exercise 5 times, do 2 sets 30 days. Perform each exercise 10 times.

This simple plan will help you reach the 50 push-up . Save it for yourself, don’t miss training and share your results with us in the comments!

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Having trouble doing push-ups?

Difficulties can usually arise at the initial stage, when your muscles are just beginning to get acquainted with the new load. It's okay if not everything works out right away. There is no need to rush; it is better to master the technique of performing the exercise in detail.

Push-ups are difficult for overweight people, because their arms have to support an impressive body weight. Here we can recommend a slightly shortened version of the exercise, for example, on your knees. Later, they will be able to do push-ups while standing on their toes.

Execution technique

1. Keep your back straight and your abs engaged and tight.
2. Your pelvis should be lowered, make sure that it does not rise up.
3. Your body should look like a straight line. Don't arch your back. Body weight should be evenly distributed. Don't lean forward, don't lean back.
4. Your hands should be firmly planted on the mat to prevent the risk of wrist injury.

Warm-up before push-ups

We must not forget that before performing the main program, you need to prepare your body for the upcoming loads. After all, warming up is the most important part of the training program, without which it will not be possible to achieve maximum training efficiency.

Before you start doing push-ups, you need to thoroughly prepare your elbows, wrists and shoulder joints for work. Don’t be too lazy to spend 2-3 minutes on joint exercises and the same amount of time on cardio warm-up. Warming up the joints activates their work, improves the mobility of ligaments and tendons, and also helps develop the periarticular muscles. When doing cardio, body temperature increases and blood circulation increases. After good preparation, push-ups will be much easier and, most importantly, the risk of injury during training will be reduced.

You can read about how to properly warm up before the main set of exercises in this article.

Simple exercises

When a person is unable to do push-ups even 3-5 times, he can be advised to start training with the following exercises:

• Knee push-ups.

If in the classic push-up method the starting position is a prone position, then when doing push-ups from your knees you need to take a stand on all fours, i.e. resting your hands and knees on the floor, it is recommended to cross and raise your feet. Push-ups in this way are available to everyone.

• Bench push-ups.

If you place your hands above your legs, the load on the upper limbs will be less and it will be easier to do push-ups. To do this, use a bench or other stable support.

• Push-ups with support.

In this case, you need to do the exercises with someone's help. Help should be given while extending the arms to facilitate the upward movement of the body.

This set of exercises contains the simplest methods of push-ups, with which you need to start training from scratch.

Improper execution of the exercise can lead to the following consequences:

• A muscle injury that causes pain in the lower back or shoulders.
• Feeling pain from previous injuries. This exercise is stressful and painful if the person has had a previous wrist injury.

There is no need to consult a doctor to start practicing this program. Just carefully evaluate your health, if you do not have problems with joints and muscles, with blood circulation or respiratory system, you can easily improve the art of push-ups. This program is not entirely suitable for people with stage 3 and 4 obesity. Before you begin this exercise, you need to lose weight, otherwise you will put unnecessary stress on your joints, which can be painful.

Push-up standards by age for men

There are certain tables of push-ups for men by age, these are the GTO standards. But, as practice shows, sometimes old people who are well over 60 can beat twenty-year-old brats and do several times more push-ups.

And the GTO standards look like this:

If you are 30 years old, but you can do push-ups at the level of a 60-year-old man, then you should think about your physical fitness and bring it to a level just above a vegetable.

The fact that you are reading this article is already the first step on the path to success. This means that you are not hopeless.