The push-up, often overlooked in favor of more complex gym exercises, holds several unique benefits and deserves a place in fitness routines. Contrary to the belief that bodyweight exercises like push-ups don’t provide enough resistance for muscle growth, they can effectively fatigue muscles, which is a key factor in hypertrophy. This is similar to systems like German volume training that use lighter loads for muscle building.
One of the primary advantages of push-ups is the mobility they allow for the scapulae (shoulder blades), unlike bench presses where the shoulder blades are kept stationary. This mobility is crucial for proper shoulder function and activating the serratus anterior muscles, which are vital for a strong overhead press or bench press and long-term lifting success.
For those unable to perform full-range push-ups, modified versions can be helpful. Elevating the hands on a surface like a Smith Machine or using band-assisted push-ups can be effective methods to progress towards unassisted push-ups.
The depth of a push-up should be determined by individual shoulder health. Ideally, full range of motion is recommended unless there’s an existing shoulder issue.
Regarding volume, higher repetitions of push-ups are preferable for muscle development. Aiming for multiple sets of 15-20 reps rather than just a few sets of lower reps is beneficial, especially for adding size to the chest and triceps.
In programming push-ups, they should ideally follow pulling exercises in a workout routine. This sequence helps prepare the shoulder joints by activating the scapular muscles through pulling movements, such as rows or lat pull-downs, before engaging in push-ups. Push-ups can also be effectively used as a finisher on chest days to provide a metabolic boost and a significant muscle pump.
In summary, push-ups offer significant benefits for upper-body strength and shoulder health and should be included in fitness programs, regardless of their simplicity compared to other gym exercises.
