Science and Push-ups
The science of Push-ups
This is not a comprehensive review of all the scientific literature about push-ups. It’s a compilation of recent articles and some others that I found interesting or that would be good for discussion.
Feel free to ask for more details!
TL;DR (edit 2)
close push-ups use more triceps and pecs
fast push-ups and close push-ups are more stressful for your elbows
close fists are less stressful for your wrists
energy drinks pre-workout don't increase push-up max reps
push-ups activate the same muscles as bench press, but with my core activation, and induce similar hipertrophy (with bench press at
40% of BW40% of 1 RM)it's possible but rare to get injured doing push-ups
Technique
Kim et al, 2016 assessed the difference of muscle activation using distinct palmar widths and concluded:
Pectoralis minor, triceps brachii, and infraspinatus muscle activities were greater during push-ups performed with the 50% palmar width compared with the other palmar widths. Pectoralis major muscle activity was greater during push-ups performed with the 50% and 100% palmar widths compared with the 150% palmar width. Serratus anterior muscle activity was greater during push-ups performed with the 150% palmar width compared with the other palmar widths.
A great review by Dhahbi et al, 2018 follows. They searched the literature to review all previous research on kinetic analysis of push-ups. They included 26 studies in their analysis. These are the conclusions:
The force supported by the elbows flexed is significantly greater (8–20% BW) than that with the elbows extended.
The load supported by one limb ranged from 6% BW for prayer push-ups to 60% BW for one-arm push-ups.
The clap push-up imposed the highest Peak Force.
Fast push-ups and push-ups with the shoulder adducted (e.g., diamond push-ups) resulted in the highest peak elbow flexion moments.
Suspended push-ups resulted in the highest vertebral-joint compressive forces, which can be relevant in people with previous lower back injuries.
Except for suspended push-up variations, the lateral and medial elbow-joint force, the peak force and rate of impact force are greater on the dominant limb than on the non-dominant limb.
The push-ups with less wrist and elbow-joint stress are the ones that adopt a neutral hand position (i.e., closed fists).
Hinshaw et al, 2018 designed an interesting study to evaluate the effect of weighted plyometric push-ups on force and power. Their conclusion:
Because peak power is produced by different combination of force and velocity, push-ups without external loading may be more beneficial when a quick movement speed is desirable, and push-ups with external loading may be more beneficial when a greater force production is required.
Comparison with bench-press
Kikuchi et al, 2017 found that push-up training induced similar increases in muscle thickness of the triceps and pectoralis major to the 40% 1RM bench press. Similar strength gains were also observed in both groups.
Gottschall et al, 2018 compared different muscles activation on bench-press and push-ups and concluded:
the common difference between closed versus open chain exercises for all three hand positions was the 50% greater activity in the anterior core muscles during push-ups. Thus, closed chain exercises may be preferred for functional training. While a push-up requires more activation of the core, it is not as easy to increase the activation of the primary muscle groups during this body weight exercise. Stated simply, the intensity and muscle activity during a push-up is limited by body weight as well as anthropometry.
They also compared knee with toe push-ups, concluding:
the ratio of activity for each individual muscle as a percentage of total activity for the exercise was not statistically different between the toe and knee push-ups. (…) Thus, knee push-ups are an effective substitute for individuals who cannot successfully or safely complete a toe push-up, and can be incorporated in these scenarios.
Energy drinks?
Magrini et al, 2016 showed no improvement in number of push-ups with the use of a pre-workout beverage (Redline) when compared with placebo, however both groups successfully increase number of reps.
Safety
There are some case reports of injuries correlated with push-ups:
Meena et al, 2014 report an ulnar fracture (forearm) in a 24-year-old cricketer that used to do daily push ups for about one hour in the morning and evening.
[Hassan et al, 2011](https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)60677-0/fulltext) report an intraocular hemorrage (Valsalva retinopathy) in a 18-year-old man after a few rounds of push-ups.
Keah et al, 2009 reported a rhabdomyolisis case on a 33 year old, sedentary woman, that during a company motivation course was instructed by the speaker to do 90 push-ups as a penalty for losing in one of the events.
[De la Fuente et al 2008](https://linkinghub.elsevier.com/retrieve/pii/S0735-6757(07)00464-0) report a bilateral shoulder dislocation after a session of 100 push-ups.
References
[De la Fuente, F. A., Hoyte, C., & Bryant, S. M. (2008). Push-ups may be hazardous to your health: an atraumatic etiology for bilateral shoulder dislocation. The American Journal of Emergency Medicine, 26(1), 116.e3–116.e4.]( https://linkinghub.elsevier.com/retrieve/pii/S0735-6757(07)00464-0)
[Hassan M, Tajunisah I. Valsalva haemorrhagic retinopathy after push-ups. Lancet (London, England). 2011;377(9764):504.](https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)60677-0/fulltext)
edit: formatting
Thus, knee push-ups are an effective substitute for individuals who cannot successfully or safely complete a toe push-up, and can be incorporated in these scenarios.
Good read for all the people freaking out about knee pushups being bad etc 😂
Yes! And there's a lot more on knee pushups, and the conclusions are more or less in the same line.
They are shit at promoting one to do pushups with proper form compared to incline pushups. Knee pushups don’t engage the core in the same way and force the elbows to go out to the sides because they can’t send the shoulders forward with knee pushups but rather just down because that’s easier so it engrains improper form so I don’t understand why it’s a good read (or funny). Are they better than nothing? Sure. Anything is better than nothing, sometimes.
They are shit at promoting one to do pushups with proper form compared to incline pushups.
What aspects do you find to be shit compared to an incline Pushup?
They don’t engage the core in the same way
That doesn’t mean much. It doesn’t mean you can’t still get stronger with knee pushups.
and force the elbows to go out to the sides because they can’t send the shoulders forward with knee pushups
That’s downright untrue. Your elbows can still go back with knee pushups. I know because I’ve had trainees do it before.
To be even more fair, the incline pushup changes the angle of push from the arms to the torso. So it’s not exact either. And let’s be honest, if someone is so weak they can’t do a pushup, then just about anything will work on them at that level.
so I don’t understand why it’s a good read (or funny.)
Because people major in the minors about knee pushups being somehow so terrible when they’re still effective for progressing to normal pushups.
Are they better than nothing? Sure. Anything is better than nothing, sometimes.
It seems you have some sort of dislike for knee pushups and that’s okay. But you have to keep it objective. For example, the elbows comment is completely disprovable. If you want, I can take a video of it right now and show you. The core comment doesn’t really matter because it’s a progression to normal Pushup which it does quite well.
Okay, I'll clarify. I'm not saying you cant send the elbows back. I don't teach people to send the elbows back. I teach them to send the shoulders FORWARD so the elbows stay in the same position the entire time.
I'm not saying YOU OR I can't do knee pushups properly... i'm saying If someone else can't do pushups on the floor, it will be very challenging to be able to send the shoulders forward with their knees on the floor cause it's frankly difficult and awkward to do that. So if you're going to recommend something to the masses, it's easier to engrain the proper form with the hands elevated to make it easier as it mimics the entire movement far more closer to legit pushups.
In regards to the core, I recommend them to master the plank at least, as a pushup is like a moving plank. And yes, I agree anything will help them if they are doing nothing.
If you can't do a few proper pushups it matters fuck all what exactly do you do and with what form as long and you get sweaty and do some work.
At the "was on the sofa eating potato chips but want to get fit" level it does not matter in the slightest what do you do as long as you go out and do SOMETHING that makes you sweat for 1 hour.
By the time your body adjusts and gets past the "this madman is trying to exercise!" phase, you'll be able to do 1 pushup.
Stop thinking about form and optimal exercises when it's a couch potato. What matters is that they sweat and get used to exercises. HOW they exercise doesn't matter, what matters is that they do it at least 2 times per week (3 is preferable) for around 1 hour of sweat inducing exercise.
Doing knee pushups is so natural and logical so let them do the pushup ritual on their knees until they can do a proper pushup, it does not matter at all. Complicating things with an incline and so on is just discouraging them at the point where what they're actually doing is trying to build themselves a habit.
Exactly. Like there are exercises to be more particular on but a basic Pushup progression likely isn’t it. At that point, you’re so weak that you can probably go do rows and your Pushups will just magically improve 😂😂😂
You can go for a walk and your pushups will improve because you swing your arms while walking.
Or dancing the Macarena since your arms go out in front of you like that haha.
Good points - so often I'll be training with people who are totally beginners and i will not be a ROM nazi if it is uncomfortable for them or the just can't physically achieve 'correct range of movement' - for many it's the first time they have 'bent their knees ' or lifted their legs ever... like actually ever... gradual progress is the crucial key...
i'm saying If someone else can't do pushups on the floor, it will be very challenging to be able to send the shoulders forward with their knees on the floor cause it's frankly difficult and awkward to do that.
That hasn’t been my experience at all.
So if you're going to recommend something to the masses, it's easier to engrain the proper form with the hands elevated to make it easier as it mimics the entire movement far more closer to legit pushups.
I don’t think that’s a good claim to make because one, that might be different for different people and 2...
So if you're going to recommend something to the masses, it's easier to engrain the proper form with the hands elevated to make it easier as it mimics the entire movement far more closer to legit pushups.
Im not so sure there. Knee pushups seem have a more similar arm/torso angle. Meanwhile, incline ends up having your hands angled more down towards the hips. Plus you’re inclined and you’re not horizontal so I don’t think it’s much more similar than a knee Pushup which is the same except your knees are on the ground and not your feet.
In regards to the core, I recommend them to master the plank at least, as a pushup is like a moving plank
You can but it’s not needed. I’ve taken people from no pushups to pushups without ever needing a single plank. Core strength is great but it’s a bit overemphasized in BW strength, I’d say.
People will naturally use pretty much everything except their arms if they're the typical "office worker" type of a person. Everyone walks and uses stairs and gets themselves off the toilet and everyone moves around and reaches for the TV remote and bends over to do stuff and so on.
So the legs and core will be in a much better condition than their upper body which can be a complete zero.
The situation can be opposite for someone who maybe hits the gym and uses the 3 machines to buff up their arms and goes home. Their core and legs are absolutely trash but their arms are more developed.
Haha you know that’s funny. Your legs do get at least SOME training. Like unless you just don’t do anything, then they have to take you up the stairs or a hill or help carry something EVENTUALLY.
Meanwhile your arms canindeed get quite frail if you are a normal daily person.
These are good points, and I don't know if they could be corrected or diminished with proper coaching.
Unfortunately, there's no research on form... I hope there will be more in the future with all the tracking software out there.
I found one article that compares knee vs incline push-ups (among others). It's not really relevant for what you are saying but I figure it's interesting nonetheless.
They found that the load of normal push-ups was about 64%, knee push-ups about 49% and incline (with hands elevated 60cm) about 41%.
Unfortunately, there's no research on form... I hope there will be more in the future with all the tracking software out there.
Unfortunately the trajectory of the shoulders can make the movement significantly harder or easier if it's being sent forward or just down. If they are going down, the elbows are often being flared out to the sides excessively when people are weak. If someone is being coached specifically to do it the proper way, all is well, but most people don't have coaches by their side.
I say it even better for engraining proper form if you do them properly. Core can be engaged the same except the stress on it is less.
Are they better than nothing? Sure. Anything is better than nothing, sometimes.
Hhahahahahaha so true!
Personally I don't find knee pushups easier. I don't know if I'm doing them wrong or what. If I run out of steam on a set sometimes I'll try to drop to knee and it feels harder.
It should shorten the lever and take some of the weight off your hands. The placement of your knees makes a difference though. Some people make the mistake of placing their knees down then leaning forward which makes it harder 😂
Can you explain more about placing of knees? I'm still trying to move on from knee push ups but find them so difficult.
The further and further your knees move away from tournhands, the more difficult the movement becomes. You can use that to alter the difficulty a bit if needed!
Having a bit of trouble picturing what you're saying. They lean forward and their arms go back?
Basically make sure that when you drop to your knees, you aren’t changing the shoulder angle from your shoulders to your hands. If you change that and place the shoulders in front, you’ll accidentally turn it into a kneeling Pseudo Planche Pushup.
Also it may just be harder at that point during the set because you’re fatigued.
Try elevating your toes when you're doing knee push ups. Idk why but I found it way easier that way.
Its actually is. There no progression from doing knee push up to standard push up compare to doing incline push up on stairs or on a sturdy object you can raise and lower.
Well, cmon, the angle relative to the ground is the same as during thr normal push up. That is why I like them more than elevated push ups. Plus it can be even more difficult, mut more rewarding, but certainly not any less effective, to activate the core (abs), because, now you are taking knee crossing muscles out of the equation.
Exactly. If anything, I would think it would be the more similar exercise.
An hour of pushups, twice daily?
Am I alone in thinking that's a little insane, no matter what exercise you are doing?
It is too much... And he continued:
He continued to have persistent pain despite oral analgesics, but he continued the push ups. Finally while doing push ups one day his pain over the forearm suddenly exacerbated followed by a feeling of snapping sound.
Oof. And here I get the trembles after 10 minutes of push-ups
Just to demonstrate that people are really nuts: there are world records for most pushups done over a 24 hour period. 46,001 in 24 hours... and there are only 86,400 seconds in 24 hours. Fuck!
Meena et al, 2014 report an ulnar fracture (forearm) in a 24-year-old cricketer that used to do daily push ups for about one hour in the morning and evening
I wonder why he got a fracture.
That's correct. 50% half of shoulder width and 150% one and a half.
Close push-ups, like diamond, will be more effective.
Couldn't find too much on this, but there is this one paper
They concluded there is less stress for your elbows at slower speeds and there may be more muscle activation.
But plyometric pushups (clapping, or just raising your hands from the floor) require more muscle activation.
So, experienced trainers here can probably tell more on this, but my takeaway is, if you're just increasing speed, it's probably more dangerous and not worth it.
I went through the paper to find this, palmar width is defined as the distance between your acromion (basically tip of your shoulders), so yeah shoulder width.
Research pitch: are pushups easier for people with large noses?
Push-ups I can't say, but nose size is correlated with height, so pull-ups should be harder for people with large noses!
I know you're joking but seriously https://youtu.be/RbzdPqxK42c at 2:00 of this video changed my pushups form forever. Turning your head to the side for deeper ROM.
Keah et al, 2009 reported a rhabdomyolisis case on a 33 year old, sedentary woman, that during a company motivation course was instructed by the speaker to do 90 push-ups as a penalty for losing in one of the events.
I swear this is an episode of The Office
"Karen wasnt motivated and that's why she only has one kidney now"
I'm very bad at doing push-ups :/ I'm getting there though!
I'm getting there too, am working with inclined pushups currently just to get my reps, but I'm improving and so will you!
I'm not 100% sure but I'm reading it as pushups are basically like doing 40% of your 1RM bench press but they use your core muscles more than just flat benching.
I edited one in. Sorry for not doing in the first place.
I enjoyed this as I've started bodyweight exercises again. I'll have to look more in depth about the rep ranges.
Nice.
I wonder what tests have been done on deep breathing and push-up count
Try a few mins of deep breathing. Where you breath in slightly more than you breath out for most breaths. You don't have to put much effort in just breath deeply for a few mins.
I tried to see how many push-ups I could do while holding my breath. 5. after a few mins of deep breathing I go 22. My max is around 30 is my when breathing through out.
I tried to look up deep breathing and push-ups and found the wim hof method, strange stuff.
Looks like you're talking about hyperventilation or hyperpnea. I can't find anything specifically with push-ups, but pre-exercise hyperpnea was useful reducing Exercise-Induced Bronchoconstriction and enhancing on Wingate Anaerobic Test Performance. Both articles are related to cycling.
I assume that for a short and hopefully aerobic exercise it shouldn't do a difference, but I'm really not sure.
wim hof and his community are super big into this. Guys there will do 60-100 pushups in a single breath. google wim hof the iceman to learn more and check out their reddit community
I done 25 in my first go at this in one breath. My max at the time was about 20. I cant stress enough how pumped you get on the inhale after too.
holy cow, just when I thought the dude couldn't get more awesome!
Well that isn't a huge surprise. You need oxygen to convert fuel to energy, if you're not breathing then you can't perform. I'd be much more interested in diaphragmatic breathing vs normal breathing.
I did this while bored at work and managed 41. first try 22 then breathed properly.
Nice one. Its a wired feeling. Its hard to believe the things people have achieved with the wim hof method.
So if I do a mix of rasied leg pushups (on knuckles/bars), diamond pushups and clap push ups will I have a solid push up workout?
I guess so! Don't forget vertical pushing (like dips) and pulling exercises
BTW guys if you had to be doing only 1 version on a floor push ups (excluding pike push ups and variations of handstand push ups like 90 DEG ) for the rest of your life, which one would it be? I'll answer with mine in a bit :)
Normal push-ups with weights or planche push up (progressions).
That's it mate - yes to both. Hollow Body, planche lean push ups are the absolute best. They never seem to become too easy to bother doing them.
you mean chaturanga? if strength or versatility is considered - meeeh...
Is there any research done regarding decline push ups and the difference in muscle activation or something?
I've started incorporating push ups but diamonds are a little too easy (I can do over 10 reps with relative ease) so I made it a bit more difficult by raising my legs and now it's appropriately harder. But it's replaced my normal pushup so I don't want to really be losing strength in that push while I train these decline ones.
I can attest to the pushups working the dominant arm more. I usually do 300 pushups when it's my pushup day, and I subconsciously was applying more load to the dominant arm and the next day, I woke up with light soreness in the left pec and a lot of soreness in my right pec. It made that day fairly uncomfortable, lol...
I might be bad in comprehending these reports / scientific papers, but can someone summarize this in simple sentences please?
I edited one tldr. Sorry for not doing in the first place.
No worries! Thank you so much for doing so, I've read your edit. Sorry for being too lazy, but please know I really appreciate this post and it gives me more info about the push ups I'm doing. 😊💪
I edited one in. Sorry for not doing in the first place.
Suspended push-ups resulted in the highest vertebral-joint compressive forces, which can be relevant in people with previous lower back injuries.
What does suspended mean in this context?
The push-ups with less wrist and elbow-joint stress are the ones that adopt a neutral hand position (i.e., closed fists).
Huh, maybe this is why I prefer ring push ups...
My right shoulder (and sometimes sternum) gets sore if I do too many push-up exercises in succession; Is this most likely due to improper form or possibly from an underlying issue within the shoulder (or rotary-cuff) itself?
- signed, some dummy who doesn't know what he's talking about
Any information on decline pushups? I've injured my shoulder and was out for months from weighted diamond close fist hollow decline pushups. Scared to go back, but it was the best progression at the time for me.
There's some stuff. This one shows that with feet elevated 60cm your supporting 74% of body mass (normal push-ups about 64%). It should be less stressful for your wrists if you do them on your fists.
So, your tldr states hypertrophy is similar to bench press at 40% BW, but further down in the study summary you state 40% of your 1RM which is significantly different for trained individuals.
While a push-up requires more activation of the core, it is not as easy to increase the activation of the primary muscle groups during this body weight exercise
1.So bench press is better if you want to develop your chest thans push ups, right?
2.So typical shoulder-width and wide push ups are nonsense (if someone is able to do all those kinds of push ups) if you want to train your triceps and chest (that's the reason why most of the people do push ups)?
push-up training induced similar increases in muscle thickness of the triceps and pectoralis major to the 40% 1RM bench press
So let's say that while doing push ups I lift 65% of my bw. So I lift 41 kg. 41 kg is 40% of my 1 RM bench press. So my 1 RM is 102 kg? I don't know this, but this seems too low for me.
My friend is 70 kg. So while doing push ups he lifts 45,5 kg. So his 1 RM on bench press is about 114 kg? It's not possible, cause he's weaker than me. That's what I know for sure.
Could you explain me this?
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