12 January 2024


man doing push ups with one leg raised

Why You Should Do Push-Ups Every Day

One of the biggest reasons people give up on maintaining a steady workout program is the lack of time, expensive gym memberships, and the need for equipment. But push-ups solve all of these issues and make it easier for you to commit to your fitness goals. Push-ups are a fantastic standalone workout that can work wonders for your entire body. They engage multiple muscle groups, including your chest, arms, shoulders, and core. Plus, they require no equipment and can be done anywhere, making them incredibly convenient.


Incorporating push-ups into your fitness routine can help build strength and endurance, improve posture, and increase overall muscle tone. Whether you're a beginner or a seasoned fitness enthusiast, push-ups can be easily modified to suit your fitness level.



In this blog post, we will go through the reasons why you should do push-ups every day and how that could transform your body and mind.

Push-ups are a fantastic exercise that works multiple muscle groups, including the chest, shoulders, triceps, and core. They help increase upper body strength, improve posture, and can even boost your metabolism. So, why not give them a try and experience the amazing benefits for yourself?

Why Push Ups?


Push-ups are popular because they get the job done without any fuss. No fancy gear or gym membership required. Just you, the floor, and musclular effort. You can do push-ups almost wherever and whenever! 


But that's not all. Push-ups are easy to pick up and incorporate into your routine. With numerous variations tailored for beginners and those who are less physically fit, there's a push-up style for everyone.


Need more reasons to start doing daily push ups?

  1. Push ups are a fantastic full-body workout - with focus on upper body strength;

  2. Push ups are time-efficient – just a few minutes of push-ups can make a real difference;

  3. You can track your progress – as you gradually increase the number of reps. 

3D character in a plank position with chest and triceps marked as targeted muscles

Physical Changes You Can Expect from DailyPush-Ups


When it comes to daily push-ups, the physical changes and transformations you can expect are truly remarkable. Push-ups are a full-body exercise that engages multiple muscle groups, making it an effective workout for both strength and endurance. By doing daily push-ups daily, here are the physical improvements you can look forward to:


  • Increased Upper Body Strength: Push-ups primarily target the muscles in your chest, shoulders, and triceps. By performing push-ups every day, you can expect to see significant increases in upper-body strength. This will not only make everyday tasks easier but also improve your performance in other activities, such as lifting weights or playing sports.
  • Toned Arms and Shoulders: If you've ever wanted those sculpted arms and shoulders, daily push-ups are your best friend. Push-ups engage the muscles in your arms and shoulders, helping to build definition and tone. Regular push-up practice will lead to leaner and stronger arms, giving you greater confidence in your appearance.
  • Increased Core Stability: Don't be deceived by the name; push-ups aren't just about your arms and shoulders. They also engage your core muscles, including your abs and lower back. By performing push-ups regularly, you can expect to develop a stronger core, which leads to improved stability and posture.
  • Improved Posture: Many people struggle with poor posture due to sedentary lifestyles or weak core muscles. Daily push-ups can help correct this issue by strengthening the muscles responsible for maintaining good posture. As your core becomes stronger, you'll find yourself sitting and standing taller, reducing the risk of back pain and improving overall body alignment.
  • Enhanced Muscular Endurance: Push-ups require you to support your own body weight, making them an excellent exercise for building muscular endurance. Over time, you'll find that you can perform more repetitions of push-ups without fatigue. This increased endurance will carry over into other physical activities, allowing you to perform better and for longer durations.


It's important to note that the results of daily push-ups will vary depending on factors such as your starting fitness level, consistency, and intensity of your workouts. To maximize your progress, it's recommended to gradually increase the number of push-ups, incorporate variations, and maintain proper form throughout the exercise.

In conclusion, daily push-ups can bring about numerous physical changes and transformations. From increased upper body strength and toned arms and shoulders to improved core stability, posture, and muscular endurance, incorporating push-ups into your daily routine can yield significant improvements in your overall fitness level. So, why wait? Grab that exercise mat and start reaping the benefits of daily push-ups today.


Mental Changes You Can Expect from DailyPush-Ups    

Push-ups are not only beneficial for physical fitness but also have a positive impact on mental well-being. Incorporating daily push-ups into your routine can lead to several mental changes, enhancing your overall mental health and well-being. Here are the mental improvements you can expect from doing push-ups every day:


  • Increased Confidence: As you progress in your push-up practice, you'll notice improvements in your strength, endurance, and ability to perform more repetitions. This increase in physical capability can boost your self-confidence and self-esteem. You'll feel a sense of accomplishment and pride in your ability to tackle challenges.
  • Stress Relief: Engaging in physical activity, such as daily push-ups, can help reduce stress levels. The release of endorphins during exercise promotes feelings of relaxation and happiness, reducing anxiety and stress. Push-ups also provide a focused and meditative experience, allowing you to temporarily disconnect from the daily pressures and responsibilities of life.
  • Mental Focus and Clarity: Performing push-ups requires concentration and focus to maintain proper form and execute the movement correctly. By regularly challenging your mind to stay focused during this exercise, you can improve your mental clarity and ability to concentrate on tasks outside of your workout routine.
  • Improved Mental Resilience: The consistent practice of daily push-ups can cultivate mental resilience. Push-ups are a challenging exercise that requires perseverance and determination. By pushing through physical discomfort and fatigue during each repetition, you'll develop mental toughness and a resilient mindset that translates into other aspects of your life.
  • Mood Enhancement: Daily push-ups can help alleviate symptoms of depression and enhance mood. Physical activity releases endorphins and other neurotransmitters that promote feelings of happiness and well-being. Regular exercise, including push-ups, has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression.
  • Increased Energy and Mental Alertness: Engaging in physical activity, such as daily push-ups, can boost your energy levels and improve your overall mental alertness. Regular exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance cognitive function and productivity throughout the day.

It's important to note that the mental changes described above can vary from person to person. The duration and intensity of your push-up routine, along with factors such as individual fitness levels and overall lifestyle, can influence the extent of these mental improvements. By consistently incorporating daily push-ups into your routine and nurturing a positive mindset, you can expect to experience these mental changes and enjoy the many benefits they bring to your overall well-being.


Other Changes  


In addition to the physical and mental improvements that come with doing push-ups every day, there are also several other changes you will start to experience. These changes may not be as noticeable as the physical transformations or mental enhancements, but they are still worth mentioning:


  • Increased Discipline: Incorporating daily push-ups into your routine requires discipline and commitment. By making a habit of doing push-ups every day, you are developing self-discipline and the ability to stick to a routine. This discipline can spill over into other areas of your life, helping you stay focused and motivated to achieve your goals.
  • Improved Posture: Push-ups are a compound exercise that engages multiple muscle groups, including those in your core and upper body. As you strengthen these muscles through regular push-up practice, you'll notice an improvement in your posture. Your shoulders will naturally pull back, and your chest will open up, creating a more upright and confident stance.
  • Enhanced Body Awareness: Performing push-ups requires you to be aware of your body and its alignment. By consistently practicing this exercise, you'll develop a greater sense of body awareness. This heightened awareness can carry over into your everyday life, helping you become more mindful of your movements, posture, and overall physical well-being.
  • Increased Bone Density: Engaging in weight-bearing exercises like push-ups can improve bone density. By placing stress on your bones and muscles, push-ups stimulate the production of new bone tissue, making your bones stronger and less prone to conditions such as osteoporosis. This increased bone density can lead to better overall bone health and reduce the risk of fractures and injuries.
  • Boosted Metabolism: Regular physical activity, including daily push-ups, can increase your metabolism. Push-ups, being a full-body exercise, work multiple muscle groups, which in turn can increase your metabolic rate. This means that you'll be burning more calories even while at rest, helping with weight management and overall energy balance.


While these other changes may not be as obvious as the physical or mental benefits of daily push-ups, they are important and can have a significant impact on your overall well-being. By incorporating push-ups into your daily routine and embracing the discipline and body awareness they promote, you can expect to experience these additional positive changes over time.







Push ups are a classic exercise that can help to strengthen the chest, shoulders, triceps, and core. However, performing push ups incorrectly can lead to injury and may not provide the desired results. Here are five tips to help you perform push ups correctly:


1. Maintain a straight line from your head to your heels: It's important to keep your body in a straight line throughout the exercise. Avoid sagging or arching your back, as this can put strain on your lower back.


2. Keep your hands shoulder-width apart: Place your hands slightly wider than shoulder-width apart to ensure proper alignment. This will help to target the chest and shoulders effectively.


3. Engage your core: Tighten your abdominal muscles throughout the exercise to support your lower back and maintain proper form. This will also help to improve overall stability.


4. Lower your body until your elbows are at a 90-degree angle: Make sure to lower yourself down until your elbows are at a 90-degree angle, then push back up to the starting position. This will ensure that you are engaging the correct muscles and getting the most out of the exercise.


5. Breathe properly: Inhale as you lower yourself down and exhale as you push back up. This will help to maintain proper form and provide a steady flow of oxygen to your muscles.


By following these tips, you can perform push ups correctly and maximize the benefits of this effective exercise.