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Push-Ups Are a Great Exercise as an Indicator of Fitness
Push-ups are an excellent measure of fitness because they demand strength, endurance, and stability across various muscle groups, including the chest, shoulders, triceps, core, and even the lower body. They also demonstrate the body’s capacity to effectively manage its weight, highlighting overall muscular endurance and cardiovascular efficiency. Additionally, push-ups can reveal aspects such as posture, joint mobility, and core strength, all integral to physical fitness.
How Many Push-Ups to Aim For in 60 seconds?
This assessment varies depending on individual fitness levels. The specific number of push-ups achievable will be influenced by factors like age, gender, and current fitness status. Here are some general benchmarks to consider as a starting point.
Beginner: 10–15 push-ups
Intermediate: 20–30 push-ups
Advanced: 40–50+ push-ups
Why Push-ups Are the Ultimate Test of Endurance and Fitness
Push-ups are a versatile full-body workout that requires no equipment, making them accessible to anyone. They provide a comprehensive challenge to both muscular and cardiovascular endurance at the same time. By engaging multiple muscle groups, push-ups reflect your overall strength and coordination. Moreover, they place a significant emphasis on core stability and posture, vital components for functional fitness. Consistently tracking your push-up performance can offer a straightforward yet insightful glimpse into your fitness level, endurance, and progress over time.
Building Endurance for Push-ups: Exercises and Techniques
To build up to being able to perform proper push-ups for a full minute may require some exercises to support strength and endurance. Here are some examples:
Incline Push-ups
-Perform incline push-ups with your hands on an elevated surface, such as a bench or countertop.
-This reduces the load on your upper body, making the movement easier while still engaging the same muscles.
-Gradually decrease the incline as you gain strength.
Knee Push-ups
-Perform push-ups on your knees instead of your toes, which reduces the weight you have to lift.
-Keep your core tight and maintain a straight line from your knees to your head.
Swiss Ball Push-Ups
-Perform Swiss Ball push-ups by laying over the top of the ball so the ball is supporting your hips which decreases the load.
-Keep your core tight.
-As you get stronger walk your hands further out on the Swiss Ball to make them harder.
Negative Push-ups
-Start in a high plank position and slowly lower your body to the floor over 3–5 seconds.
-Reset and repeat without pushing back up.
-This focuses on the eccentric phase of the movement, building strength.
Plank Holds
-Hold a plank position on your forearms or hands, ensuring your body forms a straight line. -Planks improve core strength and stability, which are crucial for proper push-up form.
Chest Press with Dumbbells
-Lie on a bench with a dumbbell in each hand.
_Push the weights upward until your arms are fully extended, then lower them back down.
-This strengthens the chest and triceps, which are heavily involved in push-ups.
Tricep Dips
-Sit on the edge of a bench with your hands gripping the edge beside you.
-Slide forward and lower your body by bending your elbows to a 90-degree angle, then push back up.
-This targets the triceps and helps with push-up endurance.
Push-up Holds
-Lower your body halfway down in a push-up and hold that position for 10–20 seconds.
-This builds isometric strength in the muscles used during push-ups.
Mary Sabat, MS, RDN, LD, ACE-CPT
