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Daily Pushups: Benefits, Risks & Best Practices

Healthy Retirement Strategies February 11, 2025

 

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The Ultimate Guide to Daily Pushups: Benefits, Risks & Best Practices

Pushups are a simple, equipment-free exercises that strengthens your chest, shoulders, triceps and core. A daily pushup routine builds endurance, improves posture, enhances overall fitness and studies link pushup capacity to reduced heart disease risk.

Avoiding Risks & Plateaus

  • Prevent Plateaus - Mix up variations (wide, diamond, decline, explosive)
  • Injury Prevention - Keep proper form: straight body, engaged core, controlled movement
  • Joint Protection - Modify with knee, wall, or incline pushups are needed

Mastering the Perfect Pushup

Start in a High Plank, lower yourself keeping your elbows at a 45-degree angle until your chest nearly touches the floor, push up maintaining a straight body line, avoiding sagging or arching. Start with 10 reps and increase gradually.

Pushup variations for every level

  • Beginners - Knee or wall pushups
  • Intermediate - Diamond, staggered or wide-arm pushups
  • Advanced - Explosive, weighted or medicine ball pushups

Should you do pushups every day?

While daily pushups boost consistency, recovery is essential. Experts recommend 48-72 hours of rest between sessions. On rest days try walking, swimming or yoga to stay active without overtraining. 

Pushups are a timeless, effective strength-building exercise. Whether you aim for 10 or 100, consistency is key. Challenge yourself, track progress, and keep pushing forward! 

I normally do 50 pushups on the 3 days that I ruck and I do about 20 or 30 pushups on the days that I weight lift. 

On occasion during arm days after I lift I will do 20 close grip pushups to concentrate the exercise on the triceps. This is an intense type of pushup so I don't do that many especially as I have already done a heavy triceps workout at the gym.

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