Pushup Benefits - 10 Surprising Benefits of 100 Pushups a Day

Pushups are the upper body exercise. They are good for building strength and worked on your triceps, chest muscle (Pecs), shoulder and core.

It's easy and safe exercise you can do anywhere and anytime.

Doing 100 pushups a day is best way to improve your endurance also you can perform different variations for maximum benefits.


Benefits of Push-up

Full body Workout and Improve your Functional Strength

Pushups may help you to get fit as it strengthens your upper body and train your major muscle groups together. It activates your large muscles such as your chest (pectoral muscle), triceps, shoulder, arms. Pushups also uses your core and lower back muscles. This is a compound exercise, which means you can train the important muscles in your body. Working on these muscles may improve your strength and builds strong upper body.
Read: 20 minutes full body workout at home

Push-up May Increase Testosterone in the Body

At certain age your body produces fewer hormones such as testosterone. Low testosterone levels may increase the risk of disease and affect your body in various ways. Exercise is the effective way to maintain or help to increase your testosterone levels.


Doing push-up regular helps to slow down the ageing process and improve your testosterone production in the body. Pushups are the exercise that is crucial for healthy body.

Push-up Helps to Build Muscle Mass

Muscle mass are essential thing for your body that helps to burn calories. Having more muscle mass has many benefits, but as we age our muscle mass decreases that hamper your calorie burning capacity.

Regular exercise or pushups helps to maintain or increase your muscle mass. However, for maximum benefits you can increase your number of reps, sets and do it with other exercises such as crunches or squats.
Read: 9 ways to burn body fat and build muscle


Push-up Tone your Upper Body

Exercise helps to burn excess calorie and trim your body fat which makes your muscles appear sharp and well defined. No wonder pushups are considered best upper body exercise.

When you do push-up with correct form, it engage your core muscles and keeps your back straight which helps to burn belly fat. Pushups also tone your chest, shoulder and triceps muscles.

Improve your Cardiovascular Fitness

Compound exercise such as push-up, requires more energy to perform the move, which elevates your heart rate that strengthen your heart muscle. This enhances your heart capacity to pump more oxygen rich blood to your muscle tissue.

It is an effective cardiovascular activity which improves your heart health and helps to cut down body fat.


Stronger Core

They not only help to tone your abs but also strengthen your core muscle such as abdominal, pelvis and your lower back. If you want to improve your core strength then push-up is the best exercise you can start as a beginner. Having a strong core has many more benefits that help you with your regular activities.
Read: 9 Reasons you must do plank exercise

Better Posture, balance and stability

A bad posture is a sign of weak core, to stand straight and maintain your posture you need strong core. Doing pushup with correct form activates and strengthens those muscles that helps to maintain your posture.

It also improves your balance and stability as it strengthens core muscle that keeps your body stable and balanced. while doing pushups you try harder to keep your core straight and engaged, that improve your balance.

Does not Require Equipment

It is a bodyweight exercise, you can do free of cost which also saves your gym expenses. While doing push-ups all you need is a healthy body.

Pushups effectively build muscle mass in your upper body and gives you a full body workout which improve your health and fitness level.


Improve your Fitness Level and Strength

Pushups are considered as upper body strengthening exercise for numerous reasons. To lift heavy weights you need strong upper body and basic strength in your shoulder, chest, arms and core.

It also improve your energy levels and overall body structure. Doing 100 pushups is not gives you big results but definitely gives you good results.

Strengthen your Bone and Improve Sleep

Regular exercise can help build strong bones and improve your bone density or slow down the loss of bone density that comes with age. Doing pushups may help you to maintain or improve your strength and bone mass.

It can also boost your mood and alertness during day time and improve your sleep during night.

Pushups Benefits: Last-Line

Doing pushup daily are beneficial for health, it can help to build strength and tone your upper body muscle. Many other benefits are better cardiovascular health, improved core and shoulder strength.

But, make sure take some days off because doing pushups everyday is not good for your joints such as wrist and shoulder joints. Few more risks are elbow and lower back pain. To reduce such risks you should do pushups with correct form.

To get more benefits you should also do other exercises with pushups to achieve better physique.

If 100 pushups are too difficult for you then start with 30-50 pushups and increase your number gradually as you get stronger.


  1. Funny I started a challenge with a group of girls. 100 push ups a day. I also started a challenge of 30 burpees a day. I am doing both along with my 5 minute planks. 3 day a week home workouts and occasionally jumping on a rebounder. I am 60 years old. I have osteoporosis and I have been weight training since college....��‍♀️ Let's see how this goes when I am back at the gym. Will I look better when I get back to the gym🤷‍♀️

  2. Yep exercise can help but as you said you're 60 years old so you should get any doctor or expert advice before starting any exercise. Anyways stay safe and healthy.

  3. Thank you so much this article was extremely detailed as well as encouraging.

  4. Glad you liked it.

  5. Once you can do a few, it will become easier to increase reps. For me the first rep in a set is always the most difficult. I can do 50 as a 66 year old female but I like the diamond pushups better because I have large strong triceps and they feel more comfortable. There are many variations and I always love doing them as a finish movement after doing triceps or chest.

  6. @curlcutie, sounds like you have really strong triceps because diamond push-up are much difficult than regular push ups, that's great. 🙂

  7. @3Rau
    Thank you for the advice but I have been training since my 20’s. My doctor knows what I am doing...lol
    I told her about my challenge when I went in two days ago because I had some complaints in reference to something else.....she knows how I am with weight training since she's known me.....lol
    My challenge is to get other girls to try and do at least one of the things I am doing. I do all three of my challenges every night, and actually my back pain is feeling better, yay. Turning back time.

  8. @cutipie,
    Yeah exercise improve your blood circulation as well as it strengthens your core and other muscle which decrease your Muscle pain. glad to know, your back pain getting better. stay strong, healthy, safe and keep motivating others


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