Doing traditional push-ups is indeed beneficial for improving upper body strength, targeting muscles such as the shoulders, chest, pectoral muscles, and triceps. When performed correctly, push-ups can also engage the core muscles, including the abdominal muscles, thereby contributing to core and lower back strength.
However, the notion that push-ups can increase height is a common misconception in the fitness world. Interestingly, this belief has gained traction from various anecdotal sources. In this article, we will delve into the topic to provide a clear understanding of the truth behind this claim.
Do push-ups stunt your growth?
When it comes to the relationship between push-ups and height, there is no evidence to support the claim that this exercise stunts growth. As mentioned earlier, push-ups primarily target various muscles, particularly those in the upper body. Additionally, they serve as a form of isometric exercise, engaging the core muscles and helping to strengthen the abdominal region.
Regularly performing push-ups can have several benefits, including stimulating the production of human growth hormone in the body. This hormone is essential for promoting muscle growth, healthy body development, and cellular growth. Furthermore, maintaining a daily push-up routine can help prevent bone loss and support the building of new bone tissue.
In summary, there is no need to worry about push-ups stunting growth. However, it is important to maintain proper form while performing the exercise to maximize its benefits and reduce the risk of injury.
How many push-ups to perform a day?
Although push-ups are a bit challenging, if you practice them daily, you can master them. It might be tough at first and especially for overweight people. But do not worry too much, even if you can do only two push-ups on the first try, then keep doing it.
In fact, there is no limit to how many push-ups you can do every day. While some can do over 300 push-ups, others feel good with 50 to 100 ones.
Ideally, you should try to perform 3 sets of 10 reps daily to help you gain muscle strength. Or you might start with more reps, but do not insist on the number. The important thing is to keep increasing the number gradually.
What types of push-ups should you try?
- Begin in a high plank position with both hands flat on the floor about shoulder-width apart, and wrists under shoulders.
- Keep the body in one long line and slowly lower your body toward the floor. Make sure your elbows are at a 45-degree angle to your torso and your head aligned with your spine.
- Push yourself back up until your arms are completely extended.
- Repeat with 10 push-ups.
- Begin in a plank position as mentioned above.
- Walk both hands under your chest so that your thumbs and forefingers are close and create a diamond.
- Keep the body in one long line and the elbows near to your sides.
- Slowly lower your body toward the floor.
- Push yourself back up to the starting position and repeat.
- Start in a plank position and bend your elbows into a push-up.
- Pause, push yourself back up, and raise your right arm toward the ceiling to make a T shape.
- Turn back to the plank and put your right palm on the floor.
- Repeat with your left arm to complete the set.
- Start in a plank position with both hands wider than shoulder-width apart.
- Lower yourself at an angle to the left side so that you bring your left shoulder down to your left hand.
- Stretch and extend your right arm at the same time.
- Then push back to the starting position by using your left side.
- Repeat to the other side to finish one rep.
- Begin in a high plank position.
- Lower your chest as close to the floor as possible and simultaneously bring one of your knees out to the side and touch your elbow.
- Meanwhile, the other leg should be parallel to the floor.
- Push back up to the starting position and straighten your leg.
- Repeat with the other side.
Pushups and row
- Begin in a plank position with a pair of hex dumbbells on both hands.
- Lower yourself and keep your body in a straight line.
- Pause and push the body back up.
- Bring one dumbbell towards your rib cage at once and return it to the floor.
- Do another push-up and row with the other arm.
- Stand in front of a bench or box and put both hands on either side of it with fingers pointing forward.
- Put your legs out until you are in a plank position, and remember to keep your body in a straight line.
- Bend your arms and slowly lower your chest until it nearly reaches the bench.
- Pause and bring yourself back up into the starting position.
- Start in a plank position and place your toes on the top of a bench to be elevated.
- Lower your chest until it almost reaches the floor.
- Then push yourself back up to the beginning position and repeat.
- Always keep your foot off the floor the whole time.
- It should be noted that the higher the bench is, the higher resistance of the exercise is.
- Lie on the floor with your face down and your chest and thighs flat.
- Place both hands on the floor at your chest height and your shoulder-width apart.
- Slowly stretch your arms to push your upper body off the ground.
- Hold this position for seconds and lower your upper body back to the floor.
Tips for doing push-ups properly
It should be noted that having proper form while doing push-ups helps increase your upper-body strength and mobility.
- Keep a neutral spine when doing push-ups to prevent your head and hips from sagging from the floor.
- Spread your fingers to grip the ground stably.
- Learn how to use whole-body tension to control each rep during the movement.
- If necessary, use your phone to record your technique and review it for feedback. Or ask a friend or join a gym to make sure your form is correct.
- Remember to breathe properly. Breathe in when you lower to the floor and breathe out when you push yourself back.
- Incorporate a nutritional diet and proper rest into your exercise program to get the most out of push-ups.
To sum up
Doing push-ups will not stunt your growth, even when you perform them daily. Otherwise, it is a powerful and inclusive bodyweight exercise that offers many benefits. You can do it anytime, anywhere without the required equipment to build a stronger and healthier body.
Are you ready to take your fitness to the next level?
Push up now!
- Related post: Does Lifting Weights Make You Shorter?