Push-ups are a classic bodyweight exercise that can be performed anywhere, making them a staple in many fitness routines. They are a powerful compound exercise that targets multiple upper body muscles. However, many people don’t perform push-ups correctly. Let’s make sure you’re doing them right and discover the incredible benefits of consistent push-up training.

How to Perform a Proper Push-Up:

1. Start Position: Begin in a plank position with your feet together or slightly wider than shoulder-width apart. Your toes should be pointed slightly inward. Place your hands slightly wider than shoulder-width apart, palms facing down, and fingers pointing forward or slightly outward. Keep your body in a straight line from your head to your heels.

2. Execution: Inhale and slowly bend your elbows, lowering your body towards the ground while maintaining a straight line. Avoid letting your back sag or your hips rise too high. When your chest is just above the ground or a fist's distance away, pause briefly to feel the stretch and tension in your muscles. Exhale and push your body back up to the starting position with power and control. Aim for 15-20 reps per set, and complete multiple sets.

Why Push-Up Reps Matter: The number of push-ups you can perform is an indicator of your overall health. For adult men, being able to complete fewer than 30 push-ups in a minute may signal below-average health, while completing more than 40 is a sign of good health. So, how many push-ups can you do in one go?

If you’re currently struggling with push-ups, don’t worry. With regular practice, you’ll see improvements in your numbers. Strengthening your endurance and muscle power through push-ups has numerous benefits. If you can perform 200 push-ups per session, starting with standard push-ups and gradually incorporating variations like narrow-grip, decline, and wide-grip push-ups, and maintaining this routine every other day for a year, you can expect these five changes:

1. Enhanced Muscle Development: Push-ups strengthen your chest muscles, triceps, and shoulders, helping to build muscle mass and prevent muscle loss and degeneration. Your physique will become firmer and more defined.

2. Increased Upper Body and Core Strength: Regular push-ups boost your upper body and core strength, improving overall stamina and reducing the risk of injury during daily activities. You’ll find it easier to lift heavy objects and handle physical tasks.

3. Boosted Metabolism: Push-up training can increase your basal metabolic rate, allowing you to burn more calories daily. This helps in managing body fat and reducing the risk of mid-life weight gain.

4. Improved Bone Density: Push-ups activate upper body muscles and enhance bone density, helping to prevent osteoporosis. They can also alleviate the discomfort of prolonged sitting, such as back pain and muscle strain, while enhancing overall body coordination and flexibility.

5. Enhanced Cardiovascular Health: Push-ups promote blood circulation and improve vascular elasticity, which can benefit cardiovascular health by managing conditions like hypertension and improving overall health indicators.

6. Stress Relief: Engaging in push-up exercises releases dopamine, boosting your mood and helping to alleviate negative emotions. Regular push-up workouts can improve mental well-being and help maintain a positive outlook.

Summary: Committing to push-ups for a year can lead to significant improvements in both your physical fitness and mental health. By incorporating this simple yet effective exercise into your routine, you’ll experience remarkable changes in your body and overall well-being.