Here’s why you should get familiar with this
proven exercise again!
1. Increase Whole Body Muscle Definition
The good old fashioned Push Up has been around for probably a million years! Throughout the movements of a push up, you recruit a wide array of primary and stabilizing muscles. The more muscle mass that’s utilized in an strength training exercise, the greater the production and release of a specialized hormone known as human growth hormone.
As a young man or woman, your body pumped out large concentrations of this specialized hormone to support the natural growth of your entire body. However, as you age the natural release of human growth hormone. declines, which makes building muscle a challenging task for older adults.
2. Strengthen your whole body
The legendary, good old fashioned push up really is a challenging whole body movement/exercise.
Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. Classified a a compound exercise – meaning multiple muscle groups are called upon – you train the most important muscles throughout your body. Have you ever wondered why a standard bench press is so easy when compared to a standard push up? This is why.
One of the most underrated benefits of doing push ups is the stretch it provides to your biceps and back muscles. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself to the starting position your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries, but a well-stretched muscle feature a solid and attractive appearance.
3. Enhance Your Cardiovascular System
As stated earlier, push ups are classified as a compound exercise as it calls upon multiple muscle groups. Pumping out as many push ups you can do in a minute will definitely get your heart rate up and you feel your heart pumping and pounding in your chest!
4. Protect Your Shoulders from Injury
One of the most debilitating, and common, injuries for athletes and older individuals is a rotator cuff injury. While the severity of this injury is based upon a host of unique circumstances, protecting this delicate part of your body must become a priority.
The standard push up has been found to be among the most effective ways to safeguard your shoulder joints from injury; especially in older adults. Because push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements.
5. Improve Your Posture
It’s all about good posture in life! Whether you sit at a computer all day or simply ignored the nagging recommendations from your mother or teachers, improper posture can destroy your health and comfort as you age. One of the most common reasons for a lack of proper posture is weak core muscles.
In order to properly hold your shoulders and back, your entire core must be strong enough to support its vertical positions. When push ups are properly executed, the muscles responsible for supporting posture are strengthened and fine-tuned. Moreover, as you regularly engage in push ups, your body will naturally lean toward proper posture. This is one of the most influential passive benefits of push ups.
6. Increase Testosterone and Reduce Osteoporosis Development
Weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis. As men and women age, the concentration of various hormones begin to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.
7. Prevent Lower Back Injuries
Lower back pain is so commonly common in our modern world that almost everyone has experienced it or has to deal with it on a regular basis. There are few injuries as debilitating as a lower back injury.
By developing strength in this specific portion of your body, you cultivate muscles responsible for reducing lower back pressure, which is imperative to prevent and treat low back injuries.
8. Save Time While Cultivating a Strong Body
Time is money, well that what they say! When surveys are conducted to determine why an individual does not exercise more the most common answer is a lack of time. We live increasingly busy lives, and while exercising is essential for a healthy body, it’s most commonly the first activity eliminated from a daily list of chores.
Although you may not have time for a traditional strength training or cardiovascular workout, if you have five minutes you can achieve a full-body workout with push ups. Want to add variation to this swift and potent exercise movement? Delve into the many different hand and feet placements to target muscles from different angles, which supports rapid strength and size development.
9. No Cost for a Full Body Workout
The best thing my dear friends is…. the Push Up is completely FREE and can be done literally everywhere! Although you may have a desire to join a world-class gym, they’re monthly dues may not fit in your tight budget. Thankfully, you don’t need an expensive gym membership – or even any equipment – to obtain an effective and thorough full body workout.
By engaging in push up exercises, you effectively fatigue major and minor muscle groups, which provide the same benefits as a traditional full body exercise performed at the gym on expensive and cumbersome equipment.