Push-ups are one of the most common exercises. You can do them at home, in the gym, or even at school. But did you know that how many push-ups you can do says a lot about your upper body strength? Push-ups don’t need any equipment, and they work your chest, shoulders, arms, and even your core.
This article will help you understand how to do a proper push-up, what your push-up count means, and how you can improve. Whether you’re a beginner or want to reach elite-level strength, this guide is for you.
How to Do a Perfect Push-Up
Before counting reps, it’s important to learn the right push-up form. Doing push-ups the correct way keeps you safe and helps you get stronger faster.
Step-by-Step Push-Up Guide:
- Start in a high plank. Place your hands under your shoulders and keep your legs straight behind you.
- Keep your body straight from head to heels. Tighten your abs and glutes.
- Bend your elbows and lower your body slowly.
- Your chest should come about an inch above the floor.
- Push back up until your arms are straight again.
- Don’t let your hips drop or rise. Stay tight like a board.
Doing push-ups with proper form helps you build strength and prevents injury.
What Your Push-Up Count Says About Your Fitness
Your push-up number can show your fitness level. These scores are for full push-ups with good form—not half-push-ups!
Men’s Push-Up Levels:
- Below Average: Less than 10
- Average: 10 to 20
- Above Average: 21 to 35
- Elite: 40+
Women’s Push-Up Levels:
- Below Average: Less than 5
- Average: 5 to 15
- Above Average: 16 to 30
- Elite: 35+
If your score is low, don’t worry! You can improve with the right exercises and practice.
How to Get Better at Push-Ups
You can improve your push-ups by training your chest, arms, and core. Here are some simple exercises and tips:
Helpful Push-Up Exercises:
- Elevated Push-Ups: Do push-ups with your hands on a bench or table. It’s easier and great for beginners.
- Negative Push-Ups: Lower your body slowly to build strength.
- Diamond Push-Ups: Place your hands close together under your chest to target the triceps.
- Dumbbell Chest Press: Use dumbbells to make your chest muscles stronger.
- Plank + Shoulder Taps: These improve core control and shoulder balance.
Form Tips to Follow:
- Tighten your abs and glutes during every push-up.
- Twist your hands slightly into the ground to protect your shoulders.
- Keep elbows at 45 degrees, not wide out.
- Move slowly and with control. Don’t do fast, shaky reps.
How Often Should You Do Push-Ups?
Training regularly is important, but don’t overdo it. Your muscles also need time to rest.
Simple Training Plan:
- Do push-ups 2 to 3 times a week.
- Add upper-body workouts using dumbbells or resistance bands 1 to 2 times a week.
- Check your maximum push-up count every 3 to 4 weeks.
- Rest is important! Take off days for recovery.
By following this plan, you can increase your reps without getting tired or injured.
Why Push-Ups Are a Great Test of Strength
Push-ups are more than just an exercise—they show your overall upper body health. Anyone can start, no equipment is needed, and you can do them anywhere.
If you focus on doing push-ups with the right form and train smart, you’ll see results. Over time, you’ll build strength, tone your body, and feel more confident. Keep practicing and push yourself to do a few more every week!
FAQs: Push-Up Strength Guide
Q1: How many push-ups should I be able to do?
It depends on your fitness level. Beginners may start with 5–10. If you can do more than 30 with good form, you’re doing great!
Q2: Can I do push-ups every day?
You can, but it’s better to rest in between so your muscles can recover and grow stronger.
Q3: Are knee push-ups helpful?
Yes, knee push-ups are great for beginners. They help build strength until you can do full push-ups.
Q4: Do push-ups burn fat?
Push-ups help build muscle, and more muscle can boost fat burning. But to lose fat, you also need a good diet and cardio.
Q5: What if my wrists hurt during push-ups?
Try doing push-ups on your fists or use push-up handles to reduce pressure on your wrists.
Conclusion: Keep Pushing Towards Your Fitness Goals
Push-ups are one of the best and simplest exercises you can do. They don’t need any equipment and give amazing results for your chest, arms, shoulders, and core. With the right technique and regular practice, anyone can get better at them. Whether you’re just starting or want to become elite, push-ups are a great way to track your progress and improve your strength. Keep your form clean, train smart, and stay consistent—your personal best is waiting for you!
