Are you the one who always enviously wondered how men can do push-ups lifting their whole body in the air just with the strength of their arms? Well, then, don’t be; push-ups are not solely for men; it’s a unique exercise that offers perks for both men and women. We will look into the female push ups, their basic technic, and variations to help you improve your core and body strength. With our support, you’re about to discover all the benefits of push-ups for women (including their influence on breast size.).
Before we figure out what are the benefits of push up exercise for females, let’s see what type of a workout it is. The push-up is a standard calisthenics (strength training) exercise performed from the prone position. By rhythmically performing the movements, you exercise large muscle groups: the pectoral muscles, triceps, anterior deltoids, and the midsection. While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a broader range of muscles involved in the exercise. Push-ups make the basis of any athletic training or physical education.
How To Do A Basic Push Up
The benefits of pushups are possible only when you perform them properly; otherwise, you will get nothing else but injuries. The basic position reminds a plank position.
- Kneel on an exercise mat or floor and bring your feet together behind you; it’s your starting position.
- Slowly bend forward, positioning your hands shoulder-width apart; place your palms flat on the mat.
- Slowly shift your weight forward until your shoulders are positioned directly over your hands.
- Stiffen your torso by contracting your core/abdominal muscles (“bracing”), glute and quadriceps muscles, and align your head with your spine. Place your feet together with your ankles.
- Descent: slowly lower your body towards the floor while maintaining a torso and head aligned with your spine. Lower yourself until your chest or chin touches the mat/floor. Allow your elbows to flare outwards during the lowering phase.
- Ascent: push your body back while maintaining your core and head aligned with your spine. For extra strength, think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
Keep control over the following details:
- Keep your back straight and never rounded while moving, especially when you push your body back.
- Keep your muscles active even when you’re lowering to the floor.
- Tighten your abs and butt to work your core during push-ups.
- To avoid straining your wrist, push your weight into your whole hand, fingers included.
- Remember to breathe.
- If you notice sloppiness, take a break. You might hurt yourself if you do too much too soon.
- Build up strength over time.
Following this procedure step-by-step, you’ll strengthen your abdominal muscles, arms, shoulders, and chest. Additionally, because the move is relatively simple, it can be done anywhere without special equipment.
How To Do The Modified Push Up
Novices can struggle with the basic positions because they require some prior experience and well-trained arm and core muscles.
Modified push-ups offer a more accessible starting position; they may also be called knee push-ups, girl push-ups, or cheating push-ups.
This move is pretty straightforward. It’s like a push-up, but on your knees.
- Place your bended knees on the floor.
- Place your palms flat on the floor, extend your arms, and put your hands shoulder-width apart on the floor in front of you.
- Tighten your abs while you bend your arms, and lower your body until your chest grazes the floor.
- Push your body back up by straightening your arms. Slow and steady.
- Rinse and repeat 10 times.
It’s critical to focus on form instead of speed or number of reps.
Who Should Do The Modified Push Up
A modified push-up is an effective workout despite being easier than the traditional one.
By starting on your knees, you can work on your ability to control the movement and posture of your torso, and then move on to more advanced forms.
A study by the Journal of Strength and Conditioning Research  showed that knee push-ups are “an effective alternative” for women who can’t do traditional push-ups yet. It also proves that knee push-ups might be more beneficial for:
- Women recovering from upper back or shoulder issues – modified push up offers enough workout for strengthening the muscles but doesn’t make them stiff.
- Women who don’t have enough strength yet – as simple as that; it’s useless to start learning this type of pushups from the complex variant; it will just bring you problems.
- Females who face musculoskeletal system problems – before starting any type of workout, check up with your doctor. The system of pushups can offer you good treatment when thoroughly planned. It can help to fight weak wrists and back muscles, strengthen your upper body and lower your body weight.
Human kinesthetic journals [2 ] indicate knee push-ups and traditional push-ups activate the same upper-body muscles: chest, shoulders, arms, and abs. The only difference is that the load is reduced.
Once you get comfortable with 15-16 knee push – ups in a row, move on to a few push-ups you can move on your toes.
It’s not possible to have a clear vision of the push ups advantages without looking into the benefits of wall push ups for females—a helpful variation for those who struggle to start with a traditional one.
- Stand with feet under hips, arm’s length away from a wall.
- Place your hands on the wall, with wrists in line with your shoulders and fingers pointed at the ceiling.
- Brace your core, pull up the quad muscles and the glutes.
- Maintaining this tight position, inhale and bend your elbows straight back until your forehead or nose nearly touches the wall.
- Exhale as you press the wall.
- Push your body back to a starting position.
- Do 3 sets of 5 repetitions for a start.
Wall push ups offer excellent upper body training along with toning up your arms and shoulders. Quite a good option, isn’t it?
Benefits Of Push Ups For Females
Knee push-ups are a legit upper-body exercise. They’re the perfect introduction to standard push-ups and other difficult arm or shoulder workouts; besides, it’s an effective warm-up. The benefits of push-ups for females are countless:
Push Ups Are Cheap
Calisthenic exercises are typically very affordable. There’s no need to buy special shoes, clothes, and equipment; besides, you can save money on the gym membership. Your primary investment is your desire and persistence, which will pay you off with body strength and muscle growth, not to mention weight loss.
Women can perform pushups in any place where they feel comfortable and at any time, which feels right for exercising. They just need some space on the floor and, preferably, a mat to protect the knees.
Anyone Can Do Push Ups
Another significant advantage of push ups is that they fit anyone regardless the age, gender, and fitness level. The only difference may be in the types of push ups, as long as there are many.
Push Ups are Progressive
By saying progressive, we assume that there’re no limits on the way to perfection. When you start with 10 repetitions of knee push-ups, you set higher goals in a week or so, challenging your muscles more and more. Regular exercises will help you go far beyond the limits you may have formed initially. If you struggle even with the knee push-ups at the beginning, your self-esteem and motivation will grow daily, making the changes more visible, your health better, and your body weight lower.
Push Ups Help Build Full Body Strength
When doing the push ups, you engage many muscles across the body:
- biceps and triceps in your arms,
- pectoral muscles in your chest,
- shoulders, hips, and other muscles in the core.
When a woman does a push up, all the muscles start working simultaneously, building core and upper body strength. Body strength is impossible without healthy body weight, which can be properly controlled with a push ups routine.
Push Ups Helps With Core Stability
Push ups help to reduce the risk of slouching, as long as they help to strengthen muscles that help to keep your head and spine straight. Besides, as we have already mentioned, you increase your core strength which is a crucial factor of a healthy posture. A strong core benefits the whole body making even everyday movements easier. Have you struggled to open the water bottle or carry the shopping bags home? Forget about it by creating a push ups workout routine and following it without excuses.
Push Ups Help With Cardiovascular Health
Push ups engage many muscles all over the body, making our heart work harder to supply oxygen-rich blood to all the organs. This process improves the state of all body parts and trains our heart, which is crucial nowadays. The more push ups you perform, the fewer risks of health problems you will have . Pushup capacity is an easy and no-cost method to help assess cardiovascular disease risk.
Increases Bone Density
Another benefit of push-ups for women is that they can help to increase bone density. This is especially important for women over the age of 50 when bone loss becomes more common and exercises become vital. By doing weight-bearing exercises like push-ups, you can help to prevent bone loss and reduce your risk of osteoporosis.
Tones the Arms, Shoulders, and Chest
One of the most noticeable benefits of push-ups for women is that they help to tone the arms, shoulders, and chest. This is because push-ups target the pectoral muscles, which are the large muscles in the chest. Stronger pectoral muscles will give your chest a firmer appearance.
Do Push Ups Increase Breast Size?
Breasts come in all shapes and sizes, and women often look for ways to change their size. The breasts mainly have adipose (fat) and glandular tissue, which define the size and shape. Since a bigger percentage of breast volume is fat, weight gain or loss may contribute to changes.
Working out does not directly affect the breast tissue, but strengthening the surrounding chest muscles can improve the appearance of the chest.
As mentioned above, push ups work a range of muscles and strengthen the chest. Increasing the size of the pectoral muscles beneath the breasts, we visibly change the form of the breast, extending our list of benefits of push-ups for females’ breasts.
The Bottom Line
Regular exercise is always beneficial, as long as your fitness level is an inseparable part of your health. It helps you keep the balance of fat and muscle tissue and works best to strengthen the core and your body back muscles.
If you want to discover all the push up benefits for ladies, start doing them. There’s no shame if you can’t do 10 sets of 5 different types of push ups from the very first day. It’s a gradual strength gaining way.
If you only want to make your breasts bigger, you may be slightly disappointed as you can get a bigger chest volume, which visibly increases the size.
Regular exercises aren’t about a gym several times a week, a personal trainer, or brand-new sports clothes. It’s about your personal input and serious approach. You are the only force of change.