You don't have to go back to high school gym class to reap these benefits. Before you drop and give anyone anything, scroll on to see how many pushups trainers recommend doing every week for toned arms, plus tips on how to do them right.
Personal trainers report pushups target several muscle groups, including in the arms, back, shoulders and core.In fact, the arms aren't even the primary target of pushups. "The primary muscles engaged are the chest, particularly the pectoralis major, which does most of the pushing," explains Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness La Gree.
Chakoian says that pushups also target the:
Shoulders. She explains that the front deltoids in particular have to work to stabilize and support the movement.Core. "The abdominals and obliques fire to keep your body straight and prevent the hips from sagging," Chakoian notes. Upper back. She says that your upper back contributes to helping you keep proper form.Glutes. Like the upper back, your body needs to engage the glutes to complete a pushup properly.Related: Exactly How Many Squats You Need To Do a Week To Tone Your Butt
Do Pushups Give You Toned Arms?
Related: You Actually Only Need This Many Sets to Build Muscle, According to Science
Chakoian suggests people who are new to pushups start with two to three sets of 8 to 12 reps twice weekly. That's about 36 to 108 pushups every week. "That’s plenty to build a base and let your body adjust without overdoing it," she says. "By spreading them throughout the week, you allow time for muscle recovery while still gaining the benefits of consistency. As endurance and strength improve, the volume can increase to three to four sessions a week with higher repetitions or more challenging variations."She adds that advanced types can do pushups almost every day, using them in warm-ups, conditioning circuits or strength routines.
"The body adapts quickly to bodyweight movements," Chakoian says. "The key is quality over quantity. Doing pushups with proper form will always deliver better results than chasing high numbers with sloppy technique."Sheehan gave slightly higher minimums and maximums for the number of weekly pushups needed to firm the arms. However, he shares Chakoian's sentiments about not overextending yourself at any stage.
Quick math: Sheehan recommends about 60 to 180 pushups each week.
Related: This Is What Happens to Your Body if You Do 10 Pushups Every Day
How To Do a Pushup
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Get into a plank position with the hands shoulder-width apart and in one line with the shoulders.Squeeze your butt and engage the core. Bend your elbows in a slow, controlled motion, ensuring that they stay by your sides.Stop when your chest or chin touches the floor. Push back up to the starting position, ensuring that your body remains aligned.Repeat.
Sheehan warns that poor form can slow down your efforts to strengthen your arms and even contribute to injuries.
He advises people to avoid these pushup mistakes by:
Placing their hands a little bit wider than shoulder-widthKeeping the core and glutes tight to avoid saggingTucking the elbows to about a 45-degree angle"If standard pushups feel too challenging, try doing them on your knees, against a wall or with your hands on an elevated surface like a bench," he explains. "You still work the same muscles—just with less load."
Related: This One Pre-Exercise Mistake Is Sabotaging Your Workout, Trainers Warn
"Aim for two to three sets of eight to 12 reps per exercise," she continues. "Rest for about 45 to 75 seconds between each set. If the last couple of reps feel tough yet you can still keep good form, you’re working at the right intensity."
Stand tall with your feet hip-width apart.Hold the dumbbells at your sides with your palms facing forward.Pin your elbows to your ribs and curl to shoulder height.Squeeze. Lower slowly for a three-count without swinging.Repeat.2. Tricep kickback
Hinge at the hips with a flat back and soft knees.Bring the elbows high and by your ribs with dumbbells in your hands and your palms facing in.Straighten your arms back until you feel the triceps fire.Pause.With control, return to the starting position. Be sure you're keeping the elbows glued in place.Repeat.3. Dumbbell lateral raise
Stand tall with dumbbells at your sides, maintaining a slight bend in your elbows.Raise your arms out to shoulder height, keeping the wrists neutral.Keep your shoulders down—no shrugging.Lower slowly. Repeat.
Related: Want to Get an Actually Effective At-Home Shoulder Workout In? These 13 Exercises Will Do the Trick
Sources:
Stephen Sheehan, CPT, a certified personal trainer at Garage Gym ReviewsDenise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness La GreeHow to do a push-up. Cleveland Clinic.Hence then, the article about exactly how many pushups to do each week to tone your arms was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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