How Many Pushups a Day to Build
Muscle? 💪
Table of Contents
Introduction
Benefits of Pushups
Upper
Body Strength
Core
Strength
Improved
Posture
How Many Pushups Per Day?
Beginner
Routine
Intermediate
Routine
Advanced
Routine
Tips for Maximum Results
Proper
Form
Increase
Difficulty
Allow
Rest Days
Sample Weekly Routine
Monday
- Chest Day
Tuesday
- Tricep Day
Wednesday
- Break
Thursday
- Chest Day
Friday
- Tricep Day
Weekend
- Break
Muscles Worked During Pushups
Chest
Shoulders
Triceps
Biceps
Core
Common Pushup Variations
Standard
Pushup
Wide
Pushup
Close
Grip Pushup
Decline
Pushup
Diamond
Pushup
Explosive
Pushup
Plyometric
Pushup
Weighted
Pushup
Planche
Pushup
Developing a Pushup Training Program
Assess
Your Fitness Level
Set
Specific Goals
Start
Slowly and Progress
Include
Different Pushup Variations
Track
Your Reps and Volume
Add
Weighted Pushups and Resistance Training
Take
Recovery Days
Address
Muscle Imbalances
Get
Plenty of Protein
Tips for Perfect Pushup Form
Keep
Your Back Flat
Hands
Slightly Wider Than Shoulder-Width Apart
Lower
Chest to Ground
Elbows
Tucked In
Full
Range of Motion
Brace
Your Core
Move
Slowly and Controlled
Breathe
Out on Exertion
Reset
Completely Between Reps
Benefits of High Rep Pushup Routine
Improved
Muscular Endurance
Cardiovascular
Endurance
Increased
Caloric Burn
Greater
Shoulder Stabilization
Beginner Pushup Progression Exercises
Wall
Pushup
Incline
Pushup
Knee
Pushup
Eccentric
Lowering Pushups
Conclusion
FAQs
Introduction
Adding pushups to your regular
workout routine is one of the best ways to build strength and muscle mass in
the upper body. Pushups are a highly effective bodyweight exercise that can be
done anywhere, anytime, without the need for equipment. This makes them a
versatile and convenient exercise for building a stronger, more sculpted chest,
shoulders, arms and back.
But exactly how many pushups
should you do each day to see results and gain muscle? The right pushup volume
depends on your current fitness level, goals and ability to recover between
sessions. By starting with a reasonable number of reps and sets and gradually
increasing over time, you can build noticeable upper body muscle through a
consistent pushup routine.
This article will cover
everything you need to know about crafting the ideal daily pushup workout to
maximize muscle growth and strength gains. We’ll look at the benefits of
pushups, how many you should do based on your experience level, workout
programming tips, proper form, advanced variations and more. Let’s get started!
Benefits of Pushups
Before diving into the nitty
gritty of rep schemes and programming, let’s first go over why you should
incorporate pushups in the first place. When performed properly and regularly,
pushups offer many physical and functional benefits.
Upper Body Strength 💪
The primary benefit of pushups is
substantial strength gains throughout the upper body. When you do pushups, you
are moving around 64% of your total bodyweight on average. This makes them an
extremely effective strength training exercise.
Pushups engage multiple major
muscle groups at once, providing resistance training for the chest, shoulders,
triceps, biceps and upper back. The stimulus of pushing your bodyweight against
gravity over and over leads to significant increases in muscular strength and
size in the upper body.
The pectoral muscles receive the
most direct work during pushups. As these chest muscles grow stronger, you will
be able to bench press more weight, achieve greater power in pushing motions
and fill out the front of your physique.
Your triceps and anterior
deltoids also get trained heavily during pushups. These are the muscles largely
responsible for pushing motions overhead or in front of you. Thicker, stronger
triceps and shoulder muscles will allow you to take on tougher strength
training challenges.
Just be sure not to overlook
horizontal pulling exercises for your back to balance out all the pressing work
and avoid muscle imbalances. But in terms of sheer upper body pushing power,
it’s hard to beat a well-designed pushup routine.
Core Strength 💥
While they mainly focus on the
upper body, pushups also engage your core muscles. To do pushups properly, you
must keep your abdomen and obliques contracted to avoid sagging or bending in
your middle. This provides an added core stability challenge.
The rectus abdominis runs along
the front of your abdomen, helping flex your torso while doing pushups. Your
obliques on the sides of your core keep your body braced from rotating or
twisting. The transverse abdominis wraps around your sides, stabilizing your
midsection as you lower and lift your body.
This constant isometric
contraction strengthens and activates these muscles. A stronger core from
pushups translates to better performance in exercises like squats, deadlifts,
cleans and presses. It also improves posture and helps prevent lower back pain.
Improved Posture 📏
Speaking of posture, regularly
performing pushups can counteract some of the damages from sitting hunched over
a computer for long periods of time. The upper back muscles must contract
isometrically to keep your torso rigid in a straight line during the exercise.
This strengthens the muscles
surrounding your shoulder blades and spine, helping pull back your shoulders
into proper alignment. The results are often improved posture, less slouching
and reduced upper back, shoulder and neck pain.
Pushups also open up the chest
muscles, providing a nice stretch in the front of the shoulders. This greater
mobility allows you to move your arms more freely with good posture. Overall,
pushups are a simple way to realign the upper body, whether done at the gym or
your office workstation.
How Many Pushups Per Day?
Okay, now on to the question you
really want answered - exactly how many pushups should you do per day to see
muscle and strength gains? The short answer is that it depends on your current
fitness level and workout history. Let's look at some general recommendations:
Beginner Routine 🏋️♀️
If you are new to strength
training and have never done pushups before (or have struggled to do them
properly), don’t worry about any daily number goals just yet. Simply focus on
learning proper pushup form first before adding any volume.
Start out with 3 sets of 5-10
pushups, about 2-3 days per week. This allows your body to adapt to the new
stress gradually. Go slowly and focus on quality reps with full range of motion
rather than quantity. Rest at least one full day between sessions.
Once you can complete 3 sets of
10 reps with proper pushup technique, then you can increase your frequency to 3
pushup workouts per week. Continue adding reps week-by-week until you reach 3
sets of 15-20 reps.
This slow, progressive approach
allows a beginner to build their “pushup foundation” correctly and get stronger
without overuse injuries. Be patient and let your body adapt before jumping
into high volume pushup training.
Intermediate Routine 🏋️️
After several months of
consistent pushup training as a beginner, you can transition to an intermediate
program. Now you should aim for a greater pushup frequency of 4-5 days per
week.
Bump your total sets per workout
up to 4-5 for more volume. Do sets of 10-20 reps using more challenging pushup
variations like decline pushups, diamond pushups or pushups with feet elevated.
You can also begin incorporating
weighted pushups at this stage by wearing a weighted vest or having a partner
place weight plates on your upper back. This provides greater resistance to
continue building upper body strength as your body adapts.
Listen to your body and allow for
proper rest days as needed when increasing your volume through multiple weekly
sessions. But in general, a total of 80-150 pushups done 4-5 days per week is
an appropriate goal at the intermediate fitness level.
Advanced Routine 🏋️♂️
Once you’ve built a solid
foundation with months of proper pushup training under your belt, you can
transition to a more rigorous high volume program as an advanced trainee.
Now you should aim to perform
about 4-5 sets of 20-50 reps per workout, 4-6 days per week. Really push the
sets to muscle failure for maximum strength and hypertrophy gains. Use a
variety of advanced pushup progressions to keep challenging yourself.
At the advanced level, doing 100+
total pushups in a single workout and 200+ pushups daily across multiple
sessions is realistic. Just be cautious of overuse injuries and allow for
proper rest days when ramping up your volume and intensity.
Most important is listening to
your body, allowing for proper recovery between workouts and focusing on
quality reps with control. If you feel drained or overly sore, take an extra
rest day but then get right back after it. Consistency over months and years is
key!
Tips for Maximum Results
To get the most out of your
pushup training, keep these tips in mind as you design your workout program and
strive for continual progression:
Proper Form 🤸♀️
Proper pushup form is critical
for maximizing results. Strategic form cues include keeping your core braced,
back flat, elbows tucked and lowering down until your chest nearly touches the
floor.
Poor form leads to inefficient
movement patterns that can strain the shoulders, wrists and lower back. Take
time to practice perfect pushup technique so you train the right muscles
properly. Quality trumps quantity every time, especially as a beginner.
Increase Difficulty 🧗♀️
The key driver of increased upper
body strength and muscle growth is progressive overload. This means
consistently ramping up the difficulty to continually challenge yourself.
With pushups, you can do this by
adding reps, reducing rest times, elevating your feet, wearing a weighted vest
or attempting more advanced pushup variations. Seek out new ways to overload
the muscles.
Allow Rest Days 🛌
Pushing your muscles to the limit
with high volume pushups can lead to overuse injuries if you aren't careful. Be
sure to program in proper rest days to allow your body to recover and adapt
between workouts.
Muscle protein synthesis is
elevated for 24-48 hours after a good strength training session. But muscles
actually grow and strengthen during the rest period as the body rebuilds
damaged fibers. Don't shortchange your rest time.
Track Progress
Keep track of your pushup
performance metrics over time, including your volume, intensity and variations
used. Tracking progress can help you push past plateaus by identifying weak
points. It also allows you to see how far you’ve come!
Sample Weekly Routine
To help you get started designing
your own pushup workout program, here is an example of what a good weekly
beginner/intermediate pushup training schedule could look like:
Monday - Chest Day 💪
3 sets of standard pushups to
failure
3 sets of wide pushups to failure
3 sets of decline pushups to
failure
Tuesday - Tricep Day 💪
3 sets of diamond pushups to
failure
3 sets of T pushups to failure
3 sets of close grip pushups to
failure
Wednesday - Break 🛌
Active rest day - go for a walk,
stretch or do light cardio
Thursday - Chest Day 💪
3 sets of standard pushups to
failure
3 sets of incline pushups to
failure
3 sets of decline pushups to
failure
Friday - Tricep Day 💪
3 sets of diamond pushups to
failure
3 sets of T pushups to failure
3 sets of triangle pushups to
failure
Weekend - Break 🛌
2 full rest days - no strength
training
This allows you to train your
chest and triceps twice per week each with sufficient rest days built in. Feel
free to add in some shoulder presses, rows, squats and deadlifts on upper body
days too. Listen to your body and take an extra rest day whenever needed.
Muscles Worked During Pushups
Now that we’ve covered pushup
programming recommendations, let’s take a closer look at the muscles targeted
during this functional exercise. Knowing the anatomy involved can help you
optimize your technique to fully work each muscle group.
Chest
The pectoralis major and
pectoralis minor are the prime movers during any type of pushup. These chest
muscles bring your arms horizontally across your body, providing the pushing
power.
Proper pushup form with the
elbows tucked activates the pecs through their full range of motion. The wider
your hand position, the greater the emphasis on the broad pectoral fibers.
Close grip pushups focus more on the triceps.
Shoulders
Your anterior deltoids in the
front of your shoulders are heavily involved in pushups. Along with the chest,
your front delts provide the dynamic pushing force to move your body.
The deltoids stabilize your
shoulder joint throughout the movement. Your lateral and posterior deltoids
then contract isometrically to prevent excessive shoulder rotation or movement.
Triceps
Your triceps brachii muscles
straighten your elbows during the upward push phase, extending your arms. They
provide the majority of power in the locked out, upward position.
Diamond and close grip pushups
maximize activation of the inner and outer triceps heads. Wide pushups use your
triceps through a larger range of motion.
Biceps
The biceps brachii muscles in the
front of your upper arm assist with elbow flexion during the lowering phase.
They eccentrically control elbow movement on the way down.
Your biceps help prevent elbow
hyperextension at the top and also stabilize the shoulder joint throughout the
pushup.
Core
Muscles targeted in the core
include the rectus abdominis along the front, the obliques on the sides and the
transverse abdominis wrapping around your torso. These muscles contract
isometrically to stabilize your spine and pelvis in a straight rigid plank
position throughout the pushup.
A strong contracted core prevents
your hips from sagging or body from rotating during pushups. This synergistic
core activation helps transfer force from the lower to upper body.
Common Pushup Variations
Beyond standard pushups, there
are many advanced pushup variations that work the muscles in slightly different
ways. Mixing up your hand placement, body angle and grip can help keep your
muscles guessing. Here are some of the most common and effective pushup
variations:
Standard Pushup
The traditional pushup with hands
placed slightly wider than shoulder-width apart targets the chest, shoulders
and triceps through a full range of motion. It allows your elbows to bend 90
degrees when lowering down. Turn your hands out at a 45 degree angle and keep
your elbows tucked in.
Wide Pushup
As the name suggests, widen your
hands out significantly wider than shoulder-width. This puts more focus on the
pectoral muscles. Return your hands to the starting wide position each rep.
Close Grip Pushup
Place your hands directly under
your shoulders or closer together to isolate the triceps muscles. Keep your
elbows glued to your sides. This mimics an underhand bench press.
Decline Pushup
Elevate your feet on a box or
bench to increase resistance and mimic a decline bench press. This forces the
top portion of the chest and front delts to work harder.
Diamond Pushup
Form a diamond shape with your
two thumbs and index fingers together. This targets the inner chest and
triceps. Be sure to keep proper pushup form and elbows tucked.
Explosive Pushup
From the down position, drive up
with maximum force so your hands leave the ground. Land gently and reset
controlled. These build explosive pushing power through full range of motion.
Plyometric Pushup
Add a two-handed clap in between
reps. Bend elbows quickly on the drop down and then explosively push back up,
bringing hands off the ground to clap before landing.
Weighted Pushup
Increase resistance by wearing a
weighted vest or having a partner place a weight plate high up on your upper
back. Choose a weight that allows 8-15 reps per set to build pushing strength.
Planche Pushup
One of the most advanced
variations - keep your body completely straight in a planche position as you
lower down until elbows reach 90 degrees. Requires great core and shoulder
strength.
Developing a Pushup Training Program
Now that you understand the
benefits of pushups and the muscles involved, let’s go through some key
strategies for developing an effective pushup training program tailored to your
specific fitness level and goals:
Assess Your Fitness Level
Before creating a pushup plan,
honestly assess your current strength and fitness. If new to pushups, start
with wall pushups. If you can do 10-20 full pushups with proper form, an
intermediate program is likely appropriate.
Set Specific Goals
Set tangible goals like being
able to do 50 consecutive pushups or adding 20 pounds to your weighted vest.
Quantifiable goals give you motivation and help structure your programming.
Start Slowly and Progress
When in doubt, start
conservatively to avoid overuse injuries. You can always increase volume and
intensity as you adapt. Patience is key!
Include Different Pushup Variations
For balanced development,
incorporate a variety of pushup types - wide grip, close grip, incline,
decline, diamond, etc. Targeting muscles from different angles maximizes
growth.
Track Your Reps and Volume
Keep track of your pushup
performance from workout to workout. Tally your total reps, any PR sets, weight
used, etc. This helps you progress methodically over time. You can use a
notebook or a workout tracking app.
Add Weighted Pushups and Resistance
Training
To build muscle, you need
progressive overload. Once bodyweight pushups become easy, start adding
resistance bands or chains around your back. You can also wear a weighted vest
or have a partner place weights on your upper back. This forces greater muscle
fiber recruitment.
Take Recovery Days
Fatigue management is crucial
when training with high volume and intensity. Be sure to program in 1-2
complete rest days between pushup sessions to allow muscles to recover and
strengthen. Recovery is when growth actually happens.
Address Muscle Imbalances
Many people have dominant and
weaker sides or muscle groups. Use unilateral pushup variations to target your
weaker areas. Do an extra set for the weaker side to help even out strength and
size.
Get Plenty of Protein
To maximize muscle growth from
all the mechanical tension of pushups, be sure you consume sufficient protein.
Shoot for 0.7-1 gram of protein per pound of body weight daily spread
throughout meals and supplements.
Use Proper Exercise Order
Structure your workouts
intelligently by doing pushups when your muscles are fresh, before larger
compound lifts. Alternate vertical and horizontal presses each session for
balanced development.
Combine with Other Training
While effective, pushups alone
aren’t enough. Include squats, deadlifts and pulls in your program too. Aim for
full-body strength 2-4 days per week in addition to focused pushup sessions.
Take Occasional Deloads
Every 4-6 weeks, take an active
rest week where you reduce your overall pushup volume by 30-50%. This allows
your body to fully recover and prime for further gains.
By starting out conservatively,
progressively overloading your muscles, allowing for recovery and addressing
weak points, you can craft an intelligent pushup program tailored to your
goals.
Tips for Perfect Pushup Form
Proper form is critical if you
want to get the most out of your pushup training and avoid injury. Here are
some cues to remember:
Keep Your Back Flat
Maintain a straight, rigid torso
throughout the movement. Your head, back and hips should form a continuous
straight line without sagging. Brace your core.
Hands Slightly Wider Than
Shoulder-Width Apart
Spacing your hands too narrowly
or widely changes the muscles worked and increases strain on the wrists and
shoulders.
Lower Chest to Ground
Descend until your chest nearly
touches the floor to maximize pec activation. Don't cut the ROM short.
Elbows Tucked In
Flaring your elbows out puts more
stress on the shoulder joint. Keep elbows pointed down and arms close to your
sides.
Full Range of Motion
Use a full stretch at the bottom
and complete lockout at the top. Partial reps do not provide the same muscular
stimulus. Control the eccentric and concentric.
Brace Your Core
Contract your abdominal muscles
to maintain a rigid spine. Do not allow your hips to sag or body to twist. Core
strength is key.
Move Slowly and Controlled
Do not bounce or rush through
reps. Take 2-3 seconds to lower down and 1 second to push back up.
Breathe Out on Exertion
Exhale as you drive upward
against resistance. Inhale as you lower back down. Never hold your breath.
Reset Completely Between Reps
Come to a full stop with elbows
locked out before beginning your next rep. Fully reset your body position
completely.
Mastering proper form takes
concentration and practice but is essential for maximizing results while
minimizing injury risk. Film yourself to identify any deviations or flaws. The
devil is in the details!
Benefits of High Rep Pushup Routine
While lower rep heavy pushups
build brute strength, pumping out higher rep sets has its own unique benefits:
Improved Muscular Endurance
High rep pushup sets increase
your ability to perform repeated exertions without fatigue. This muscular
endurance is key for sports and outdoor activities.
Cardiovascular Endurance
Generating power rep after rep
elevates your heart rate similar to a cardio session. Over time, your overall
endurance and VO2 max improve.
Increased Caloric Burn
High volume pushups burn lots of
calories during and after your workout thanks to excess post-exercise oxygen
consumption. More calories burned equals greater fat loss.
Greater Shoulder Stabilization
Highly repetitive motions dynamic
stabilize the shoulder joint through an entire range of motion. This may reduce
injury risk.
While heavier strength training
should form the foundation, sprinkling in the occasional high rep pushup
workout can support your goals in unique ways. Just be cautious of overuse
injuries.
Beginner Pushup Progression
Exercises
If standard pushups are too
difficult at first, there are several regression exercises to build initial
strength before progressing to full pushups:
Wall Pushup
Stand facing a wall, lean in and
perform the pushup motion against the wall. Gradually move your feet further
from the wall to increase resistance.
Incline Pushup
Elevate your hands on a box or
bench so your body forms a straight line. Perform pushup reps on the incline
until able to do full floor pushups.
Knee Pushup
Perform pushups with your knees
on the floor rather than feet to reduce resistance. Incrementally work toward
having legs straight.
Eccentric Lowering Pushups
From the top position, take 4-5
seconds to lower down, then gently kneel as you return to the start position.
Increase strength eccentrically.
Be patient with the process when
first starting out. Work diligently through your current progression for
several weeks until ready to advance to the next level. Your future strong self
will thank you!
Conclusion
Adding regular pushups to your
strength routine is a straightforward, effective strategy for developing upper
body muscle mass and power. Start with where you are currently at, be
consistent with your workouts, progress volume gradually and implement advanced
techniques to keep gaining strength.
Aim to train with good form and
adequate intensity 2-6 days per week depending on your level, allowing for full
recovery between sessions. Take your time ramping up volume and resistance,
tracking metrics and addressing weak points. Coupled with proper nutrition,
rest and gradual loading, a well-designed pushup program can transform your
upper body.
Now get to pumping out quality
reps - your bigger, stronger chest and arms are waiting! What pushup skills are
you ready to conquer next?
FAQs
How many pushups should a beginner
do daily?
A beginner should start with 3-4
sets of 5-10 pushups about 2-3 days per week. Increase volume slowly over time
as your muscles adapt to the new stimulus. Avoid daily pushups as a novice.
What muscles do pushups work?
Pushups work your chest, front
shoulders, triceps, biceps and core muscles. They target all the major muscle
groups of the upper body.
How often should you do pushups?
2-6 times per week is ideal,
depending on your fitness level and recovery capacity. Listen to your body and
take rest days whenever you feel drained. Some muscle soreness is okay, but
sharp joint pain is not.
What are the benefits of doing 100
pushups a day?
Benefits of a daily 100 pushup
routine include increased chest, shoulder and triceps size and strength,
improved muscular endurance and cardiovascular fitness. Ensure you have a solid
base before advancing to high volume pushups.
How long does it take to see results
from pushups?
If new to strength training, you
can expect to notice increased definition within 2-4 weeks. Significant muscle
growth may take 6-12 weeks. Consistency is key.
Should I do pushups every day?
Doing pushups every day can lead
to overtraining if you are pushing hard with high volume. Take at least 1 full
rest day between sessions and 2 days off per week to allow your muscles to
recover and strengthen.
What happens if I do 200 pushups a
day?
Doing 200 or more pushups daily
can build significant upper body strength if you have worked up to that volume
progressively. However, take precautions to avoid overuse injuries. This volume
is best for advanced trainees.
How many pushups should I do to
build muscle?
Anywhere from 80-150 total
pushups done 3-5 days per week is effective for muscle building for
intermediate/advanced trainees. Do 3-5 sets of 10-50 reps focusing on
progressive overload and proper form.
What is the world record for most
pushups in a day?
The Guinness Book world record
for most pushups in 24 hours is 46,001 reps, set in 1993 by Charles Servizio.
The most pushups in one hour is 2,919 reps by Jarrad Young.
How many pushups should a woman do
daily?
A good goal for women is 2-4 sets
of 8-20 pushups, 2-3 days per week. Progress slowly from wall pushups, ensuring
proper form. Increase resistance gradually over time by elevating feet, adding
weight or advancing variations.