Why Do Pushups? The Benefits of Pushups
Simple, effective and completely free: there's a reason pushups have stood the test of time. Whether you're starting with one repetition or working toward 100 consecutive pushups, this classic exercise can help you build strength, muscular endurance and confidence.
You don't need a gym membership or expensive equipment. Just a little floor space, a sensible training plan and the willingness to keep showing up.
Five good reasons to do pushups
1. Build upper-body strength
Pushups work your chest, triceps and shoulders together. As you gradually increase the number of well-controlled repetitions you can perform, you can develop both strength and muscular endurance.
2. Challenge your core
A good pushup is more than an arm exercise. Your abdominal muscles, back and glutes help keep your body in a straight, stable line. Pushups can contribute to core stability, although they're not a replacement for a balanced strength routine.
3. Train almost anywhere
At home, on holiday or during a short break in your day, pushups are easy to fit into your routine. You can also adjust the difficulty: start with wall or incline pushups if standard floor pushups are too challenging, then progress as your strength improves.
4. Support strength as you get older
Maintaining muscle strength becomes increasingly important with age. Resistance exercise, including appropriately scaled pushups, can be one useful part of a broader routine that also includes lower-body training and regular activity.
5. Give yourself a goal worth working toward
There's something satisfying about seeing your pushup count improve. The Hundred Pushups program breaks a big goal into manageable sessions, so you can build up gradually rather than trying to do everything at once.
What are the benefits of doing 100 pushups a day?
It's a popular question, but 100 pushups every day isn't necessary to get stronger. For some experienced exercisers, that volume may be manageable. For others, doing the same movement daily can lead to excessive fatigue or irritated wrists, elbows or shoulders, particularly if technique starts to suffer.
There's also an important difference between 100 pushups in a day (perhaps split into several sets) and 100 consecutive pushups without stopping. The Hundred Pushups challenge is about working toward that second goal through progressive training and recovery.
Quality matters more than chasing a number. Use a comfortable range of motion, keep your body aligned and allow recovery between demanding sessions. If a variation causes pain, stop and choose a more suitable option.
What does the research say?
A 2019 study published in JAMA Network Open found that men with higher pushup capacity had fewer cardiovascular disease events during follow-up. The study involved active, middle-aged male firefighters, so its findings don't necessarily apply to everyone.
Importantly, this was an observational study: it found an association, not proof that doing more pushups prevents heart disease. Still, it's an interesting reminder that pushup ability can reflect aspects of physical fitness.
Ready to start the Hundred Pushups challenge?
You don't have to be able to do dozens of pushups today. Begin by learning how to perform a proper pushup, then take the Initial Test to find your starting point. From there, follow the six-week plan at a pace that works for you. Repeat a week if you need more time; progress is progress.
Common questions about pushups
Do pushups work your abs?
Yes. Your abdominal muscles help stabilize your torso while your chest, shoulders and triceps do most of the pressing work.
Should beginners do pushups every day?
Not necessarily. Beginners often benefit from rest days between challenging sessions. Our plan includes recovery time so your muscles can adapt.
How long does it take to reach 100 consecutive pushups?
That depends on your starting point, technique and consistency. The program is organized into six weeks, but many people need longer. There's no need to rush.
Have another question? Visit our Common Questions page. Good luck with your training!