Hive Health Media

Perfect Push Ups – Timeless Fitness

From the presidential fitness challenges in schools to military standards. The push up remains a timeless measure of health and fitness, a classic yardstick of one’s physical prowess.

While there are many variations, some more fashionable than functional, the classic example can be done anywhere, anytime. A seemingly simple movement requiring no equipment, it’s a demonstration of ones control against their own body weight.

Recent studies among school ages children show a decline in push up scores. These poor scores are compounded by the fact that physical education in schools are being cut back. and sedentary children are growing into obese young adults.  As obesity rates soar the ability to control and resist the weight of our own bodies becomes increasingly challenging, and many people cannot do a proper push up.

Push ups are an excellent expression of total body strength initially, and the ultimate demonstration of muscular endurance for those who can do many. They engage muscles of the chest, shoulders, triceps, abdomen, quads, and glutes.

It’s an important movement in the 7 exercise Functional Movement Screening (FMS), an injury prevention assessment popularized by famed physical therapist, Gray Cook. Its used in physical therapy and personal training settings to assess injury prevention. The ability to apply an upper body force while maintaining stability in the shoulders and spine is a strong indicator of long-term join and muscular health.

To see how you measure up to national standards, try this test.

Sedentary lifestyles coupled with aging cause muscles to atrophy and weaken. As much as 30% of one’s muscle mass is lost between the ages of 20-70. Frequent resistance training with movement like the push up, can slow the effects aging has on muscular health. Famed exercise enthusiast Jack Lalanne, 93,  incorporates a push routine into his daily regimen.

Visit Dan’s blog, Train Daly, for more fitness and exercise tips.

Fitness Consultant, Certified Strength and Conditioning Specialist, Nutrition Expert. Visit Dan's website: Train Daly for great fitness tips and advice.


  1. Riiyyaann Bintang Setya

    October 10, 2011 at 1:07 pm

    apa kah push up bsa bkin kekar,,,,,,,,,,,,,,

  2. p90 x

    November 3, 2010 at 8:05 pm

    Same here, i can double that load in a day but does push ups alone is enough to achieve the kind of fitness that we need? what other exercises i must do to even improve my daily routines?

  3. Best Diet Pills

    October 27, 2010 at 12:09 am

    I normally do 100-300 push-ups a day and about 300 crunches to stay fit. But in order not to loose my quick reflexes i usually do it as quickly as possible..

  4. Weight Trainer

    October 19, 2010 at 9:09 am

    Pushups are a powerful exercise, before I even started weight lifting when I was younger, I only did pushups and my chest was cut like some people who were lifting.

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  8. Ross

    September 30, 2010 at 3:38 pm

    I dont know why Push ups arent included in more PE lessons. Like Project Swole says above, they can be taught to children at a young age as it is only the childs own weight that is being used and so injury shouldnt be a problem.

    • Jarret

      September 30, 2010 at 4:21 pm

      Dan, it’s too bad to hear about cutbacks in school PE classes. When I grew up (I’m 35 now), push ups were pretty routine in my PE classes.

  9. Project Swole

    September 30, 2010 at 9:46 am

    Push up are probably one of the best exercises ever invented. I say this because every athlete, regardless of their goals, can use push ups in their routine. Even sedentary individuals can use push ups to maintain some sort of physical activity, and children can be taught push ups at a very young age to begin building a strong CNS response to exercise.

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    September 30, 2010 at 9:23 am

    Why is it so many people don’t get that to have a healthy body you need to exercise? For me personally, I don’t do strenuous exercise like when I was younger, but I do walk everywhere I can at a reasonable pace (with hill walking included) swim in the warmer months where possible and garden which is excellent exercise. Very sad that here too in Australia, sport is not compulsory in lots of schools whereas it used to be and as we didn’t have computers back then, we were more active anyway. Probably why most of my generation are still fit and sadly there is an ever increasing problem with childhoold obesity just like in the US.
    Patricia Perth Australia

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