HOW 10 PUSH UPS A DAY WILL COMPLETELY TRANSFORM YOUR BODY 💥💪

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HOW 10 PUSH UPS A DAY WILL COMPLETELY TRANSFORM YOUR BODY 💥💪

Everyday Push Ups - How 10 Push Ups A Day Will Completely Transform Your Body.

Push-ups are one of the best weight-free exercises to gain strength and muscle mass in the upper body.

This allows the exercise to be done anywhere, without relying on equipment.

And this is not only good for those who train at home, but for those who want to complement their chest training at the gym.

The exercise works the triceps, pectorals and deltoids and when done correctly, it also strengthens the lower back and core.

Push-ups are versatile and can be used almost anywhere and don't require extra equipment and are the main move for those who want to train at home.

That's why doing push-ups every day can help gain muscle mass and strength in the anterior torso (front) muscles.

Muscles involved during arm flexion
Push-up is a compound exercise that recruits primarily the pectoral (both upper and lower portion), triceps, and anterior deltoid.
However, when done correctly, it will also recruit erectors of the spine, abdomen, and even quadriceps as movement stabilizers.

Is there any risk in doing crunches every day?
The main “risk” of doing any exercise (not just crunches) every day is that over time the body tends to adapt and you won't continue to get the same results.

For example: in the beginning it was probably difficult to do even 5 push-ups.

Doing push-ups every day will also put extra stress on your joints, after all you'll be putting the same joints through repetitive strain on a daily basis.

Benefits of incorporating push ups into your routine

1 – Push-ups activate the pectoral as well as the bench press
Studies that analyzed muscle activity during arm flexion showed that the exercise is as efficient as the bench press.

But it is proof that push-ups can be as effective in recruiting muscle as a free weight exercise.

2 – Practicality
As we have already seen, bending the arm, being an exercise with body weight, does not require the use of extra equipment or specific location to be performed.

3 – It can be a valuable addition to your bodybuilding training
Even if you are willing to train at a gym, implementing push-up in your workout can still be useful.

Push-ups can be useful in super sets in conjunction with exercises such as bench press, with the aim of generating extra fatigue.

It is also possible to use push ups as a “finisher” of the chest workout after all the overload exercises have been done.

This way you can use the push-up to extract every last drop of tension that the pectoral can suffer during training.

Regardless of the situation, the arm flexion can be an interesting addition to generate variety to the routine and consequently new stimuli.

4 – Maintenance and improvement in posture
When performing chest exercises with the back supported, it's very easy to get the scapulae abducted (going forward) and go into motion.

During flexion, due to positioning, the scapulae will be held back, adducted.

This promotes strengthening of the region and can improve your posture.

In addition, all core muscles (abdomen and lower back) are recruited as stabilizers during the movement.

Strengthening the core is essential for maintaining good posture.

How to start doing push-ups daily
To implement everyday pushups you need to use a controlled approach.

It's not enough to just do a random number of push-ups daily and hope for the best to happen.

Start by doing a "test" workout by experimenting with how many push-ups you can do without breaking your run.

From there, aim to do one more flexion each day.

It's not 2, 3 or 10 more push-ups – just do one more push-up, add one more the next day and so on.

That means doing one set a day altogether.

At first this will appear to be little.

You will be tempted to do more sets and include more reps.

But understand that as you train every day, you will also need more recovery.

One way to do this is by controlling your daily workout volume.

By doing one set a day, and still increasing the number of reps, you will be doing seven total sets per week with proper load progress, which is much more preferable for hypertrophy.

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Link do Video: https://youtu.be/fBAMTzRvBI8