Why You Should Include Push-Ups in Your Exercise Program
In 2006, I made the Guinness Book of World Records by doing a record number of push-ups in one minute. I did 123 in one minute, but they weren't normal push-ups with palms down -- they were done on the back of my hands.
In our martial arts classes at Morrow's Academy, we do a few push-ups at the beginning of each class as part of our warm-ups. I want to tell you why we do this.
Push-ups are a versatile and effective bodyweight exercise that offers numerous physical benefits.
Here are some ways push-ups can help improve your fitness and overall health:
1. Upper body strength: Push-ups primarily target the chest, shoulders, and triceps, helping to develop strength in these muscle groups. By regularly performing push-ups, you can enhance your overall upper body strength and stability.
2. Core stability: Push-ups require engagement of the core muscles, including the abs, lower back, and obliques, to maintain proper body alignment throughout the movement. As a result, you can develop better core stability, which is essential for balance, posture, and overall functional fitness.
3. Muscle endurance: Performing high repetitions of push-ups can improve your muscle endurance, which is the ability of your muscles to repeatedly exert force over an extended period. Improved muscle endurance can enhance your performance in various physical activities and sports.
4. Improved cardiovascular health: When done at a faster pace or integrated into a circuit training routine, push-ups can increase your heart rate and provide cardiovascular benefits, improving your heart and lung function and reducing the risk of heart disease.
5. Increased bone density: Push-ups are a weight-bearing exercise, which means they place stress on your bones. This stress can stimulate bone remodeling and increase bone density, reducing the risk of osteoporosis and fractures as you age.
6. Improved balance and coordination: As you perform push-ups, you'll be engaging multiple muscle groups and maintaining body alignment, which can help develop better balance and coordination.
7. Versatility and adaptability: Push-ups can be modified and progressed to suit different fitness levels and goals. Variations such as incline push-ups, decline push-ups, and one-arm push-ups can target different muscle groups and provide additional challenges.
8. No equipment needed: Push-ups can be done anywhere, anytime, and without any equipment, making them an accessible and cost-effective option for those looking to improve their fitness.
Incorporating push-ups into your regular fitness routine can help you develop a stronger, more resilient, and balanced physique. However, it's important to use proper form and technique to prevent injury and maximize the benefits of this exercise.