6 Benefits Of Pushups + How Often To Do Them To See Results

There's a reason this total-body move is a staple in many workouts, from HIIT to yoga to pure strength training. Here, we set the record straight on pushups, how to do them correctly, how often you need to do them to see results, and how to modify them based on your fitness level.

Here are five reasons you should be doing pushups a few times a week:

Building strength in these areas will make certain day-to-day activities—like carrying a hefty bag of groceries, or lifting a suitcase into an overhead bin—feel a little easier.

But pushups aren't just about upper-body strength. They "can be a full-body workout if done correctly," says Shaun Zetlin, Brooklyn, New York-based Certified Strength and Conditioning Specialist. He says that they can also work your core and the muscles in your midsection—including lesser-worked ones like the transverse abdominis (the deepest core muscle that helps supports your spine) and multifidus (a series of small muscles that run along the spine).

Depending on your fitness level, you may not need to bust out a bunch of reps to get to this point. A set of 10 pushups, for example, may be enough.

Keep in mind that this study focused solely on male firefighters (a pretty niche population) and that the results don't mean that pushups are your surefire ticket to good ticker health.

Pushups do more than build muscles and challenge your heart. Because they are a weight-bearing move, pushups can also promote good bone health—weight-bearing exercises can help build strong bones and slow bone loss, according to the National Institutes Of Health.

Good posture also comes from quality core strength and stability, and as mentioned, pushups can definitely help with that.

You can tackle your pushups before or after a cardio workout or do them as part of a well-rounded resistance training routine.

There are many different variations you can try, but here's how to do a standard pushup:

Or, if you have limited mobility, joint issues, or otherwise aren't ready for a high plank, Zetlin says you could try standing pushups performed against the wall.

Place your toes atop an approximately 18-inch bench or a box so that your feet are higher than your hips, suggests Mansour. By performing pushups at this diagonal angle, you'll increase the strength demands on your upper body and core. 

The next time you get to 30 pushups, lower yourself down and simply hold your form at the bottom of the movement for as long as possible without worrying about pushing yourself back up. This will help you build stability in your muscles and challenge your body in a new way so that you'll ultimately be able to break through to the next level. 

If you're recovering from a major injury, talk to a physical therapist first before attempting pushups, says Zetlin. And if you have joint issues around the wrists, elbows, or shoulders, start with the modifications described above, says Mansour. Also, if doing pushups causes any sharp pain, or if you hear a popping sound that's accompanied by pain, stop immediately, she advises. 

When performed with proper form, pushups are a great way to strengthen your upper body and stabilize your core. They can also provide a solid cardio challenge, promote good posture, and support healthy bone density. You don't need to do pushups everyday to reap these benefits, either: Completing a few sets 1-3 times a week is plenty.