If I do Push ups Everyday What Will Happen

What Happens When You Do Push-Ups Every Day? 14 Benefits and Tips


Are you looking for a simple, effective, and free way to boost your fitness, strength, and health? Then look no further than push-ups, one of the oldest and most popular exercises that require only your bodyweight and a bit of space. By doing push-ups every day, you can enjoy a wide range of benefits, from stronger muscles and bones to better posture and mood.

Here are 14 potential benefits of doing push-ups daily, along with some tips and tricks to help you get the most out of this classic exercise.

  1. Build Muscle Mass and Tone: Push-ups work multiple muscle groups at once, including your chest, shoulders, triceps, back, and core. By doing push-ups regularly, you can increase the size and strength of these muscles, as well as improve their definition and shape.
  2. Strengthen Bones and Joints: Push-ups are weight-bearing exercises that can stimulate bone growth and density, especially in the upper body. By applying stress to your bones and joints, you can also improve their resilience, flexibility, and lubrication.
  3. Improve Posture and Stability: Push-ups can help you maintain a straight spine, engage your core muscles, and avoid hunching or slouching. By developing better posture and stability, you can reduce your risk of back pain, neck pain, and other posture-related issues.
  4. Enhance Cardiovascular Fitness: Push-ups can increase your heart rate and breathing rate, which can improve your cardiovascular endurance and capacity over time. By challenging your heart and lungs, you can also burn more calories and fat, as well as lower your blood pressure and cholesterol levels.
  5. Boost Metabolism and Energy: Push-ups can activate your metabolism, which is the process of converting food into fuel and energy. By raising your metabolic rate, you can also increase your overall energy levels and reduce your fatigue and lethargy.
  6. Enhance Brain Function and Mood: Push-ups can release endorphins, which are natural chemicals that can improve your mood, reduce your stress, and enhance your cognitive performance. By boosting your brain function and mood, you can also increase your motivation, creativity, and productivity.
  7. Improve Body Awareness and Control: Push-ups require a high degree of body awareness and control, as you need to balance and coordinate your movements while maintaining proper form and technique. By improving your body awareness and control, you can also reduce your risk of injury and enhance your overall athleticism.
  8. Increase Range of Motion and Flexibility: Push-ups can stretch and strengthen your muscles and joints, which can improve your range of motion and flexibility. By increasing your flexibility, you can also reduce your muscle soreness, stiffness, and tension, as well as improve your posture and balance.
  9. Develop Functional Strength and Coordination: Push-ups are functional exercises that mimic many real-life movements, such as pushing a heavy object or getting up from the ground. By developing functional strength and coordination, you can also improve your performance in various activities and sports.
  10. Burn Fat and Build Lean Body Mass: Push-ups can help you burn calories and fat, especially if you do them in a high-intensity interval format or combine them with other exercises. By burning fat and building lean body mass, you can also improve your body composition and appearance.
  11. Reduce the Risk of Chronic Diseases: Push-ups can lower your risk of various chronic diseases, such as diabetes, heart disease, and cancer, by improving your overall health and fitness. By maintaining a healthy weight, blood sugar, and blood pressure, you can also increase your longevity and quality of life.
  12. Save Time and Money: Push-ups are a time-efficient and cost-effective way to stay fit and healthy, as you don't need any fancy equipment, gym membership, or personal trainer. You can do push-ups anywhere, anytime, and at any fitness level, and gradually increase the difficulty and intensity as you progress.
  13. Challenge Yourself and Track Progress: Push-ups can provide a sense of accomplishment and progress, as you can set goals, measure your reps and sets, and challenge yourself to do more over time. By tracking your progress, you can also stay motivated, accountable, and consistent in your fitness journey.
  14. Enjoy Variety and Creativity: Push-ups come in many variations and modifications, such as diamond push-ups, wide push-ups, decline push-ups, one-arm push-ups, and plyometric push-ups. By adding variety and creativity to your push-up routine, you can avoid boredom, plateauing, and overuse injuries, as well as target different muscles and skills.

Tips for Doing Push-Ups Every Day

  • Start with a proper warm-up that includes dynamic stretches, mobility drills, and cardio exercises, to prepare your muscles and joints for the workout.
  • Focus on maintaining proper form and technique, such as keeping your body in a straight line, engaging your core and glutes, and lowering yourself until your chest touches the ground.
  • Gradually increase the difficulty and intensity of your push-ups, by changing the angle, the tempo, the resistance, or the volume, but avoid overdoing it and risking injury.
  • Listen to your body and rest as needed, especially if you feel pain, fatigue, or discomfort, and consult a doctor or a trainer if you have any medical condition or injury.
  • Combine push-ups with other exercises that target different muscle groups and skills, such as squats, lunges, pull-ups, and planks, to create a balanced and effective full-body workout routine.


Doing push-ups every day can offer a wide range of benefits for your physical, mental, and emotional health and fitness. By incorporating push-ups into your daily routine and following some basic tips and guidelines, you can improve your muscle mass and tone, bone density and joint health, posture and stability, cardiovascular fitness, metabolism and energy, brain function and mood, body awareness and control, range of motion and flexibility, functional strength and coordination, body composition and appearance, chronic disease risk, time and money efficiency, and variety and creativity. So, start doing push-ups today, and enjoy the rewards of a simple yet powerful exercise that has stood the test of time.

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