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How Many Push-Ups Per Day Will Make a Difference?

How Many Push-Ups Per Day Will Make a Difference?

Push-ups are one of the most popular exercises that should be included in the routine of anyone who works out. Push-ups are particularly great for sculpting big arms and a broad chest. 

Be it a beginner or a professional athlete, if you want to get a big chest, the number of push-ups you perform per day will play a critical determining factor in your progress. As a beginner, 20 to 30 push-ups a day should be enough for you to gain muscles.

Will 10 be enough? What about 20, 30? Keep reading to find out: How many push-ups per day will make a difference in the shape of your upper body?

Later on, you will also learn how to properly execute a push-up with some pro tips to maximize gains and benefits aside from getting in good shape. 

How many Push-ups should I do a day?

The sky’s the limit.

Well, there is actually no limit to how many push-ups a person can do in a day. Again, when starting, go small, and you can start by doing 23 reps per day.

Over time, increasing the numbers from 0 reps so forth for the average person 50 to 100 a day is enough to maintain a perfect upper body, granted that it’s done correctly. 

Some can even go for 300 push-ups a day.

You don’t have to do all the reps in one session; break them down into sets. For instance, it can be three sets of 10 or six sets of 5. Do the same as you set your goal; record your session to monitor the progress. 

How many Push-ups a day can a beginner do?

As a beginner, 20, 30 reps a day are a good start. Do at least 20 push-ups per day for your first few days. 

A person doing push-ups

It’s a great way to get a more chiseled and well-shaped chest. However, if you are expecting a quick result, then hold one! Let me break your bubble first; you will not be seeing the results in just a few weeks.

Chances are, you will be able to see significant visible changes in your body after three months or so.

But if you want a quick result, then you can gradually increase your sets and reps, plus your body may get used to a tame routine every single day, which slows down your muscle growth; thus, it is typically required to increase the number of reps after those three months by at least adding ten more each week. 

Beginner Advance 
Push up a per day20 to 50 100 to 300 
Types of Push-upsone leg close grip 
plyometric one-armed
Push-ups for Beginner or Advanced Level

Role of Push-ups in Shaping Upper body

Adding push-ups to your routine can be beneficial for your body shape and muscle growth. 

According to science, push-ups (a.k.a. press-ups) are equally suitable for building pecs and for your chest. Push-ups and other strength training exercises such as bench presses are very beneficial for your muscles using the correct form.

Doing so will let you continue growing muscles around the chest as well as the arm area without any forms of stagnation. 

Furthermore, you need to be consistent in the number of sets and reps you do so you can ensure your workout sessions are productive. 

Beginner Push-ups variations 

Here is beginner push up variations you can try:

  • incline 
  • one leg
  • close grip 
  • wide grip 
  • decline push up
  • staggered hands 
  • Spiderman
  • side to side 

Advanced Push-up Variations

A person doing push-ups with balls

If you already have added push up into your routine and now looking to make the advance move, here are your options:

  • plyometric
  • one-armed
  • Alternating medicine ball 
  • feet on the wall 

How to do a Push-up properly?

Here’s a step by step process of doing the push up properly 

  1. Go down on all fours, and position your hands slightly outward than your shoulders
  2. Expand your legs back on your hands and toes are the ones keeping the balanced
  3. Set your body straight from head to toe; don’t arch your back 
  4. If you can put your feet close together 
  5. Before you start, contract your abs and tighten your core by pulling your belly button toward your spine
  6. Keep your core tight throughout the exercise session.

For further explanation watch the video below:


Do Push-ups make your upper body bigger?

Push-ups can help your upper body in getting in shape. How big your chest becomes depends on the repetition and set of push-ups you perform each day. 

Push-up is mainly designed to work on your chest and triceps. So expect to see the difference. With only exercises, you work on your body, but you get to focus more on your chest with push-ups. 

If you want to develop your chest big, then focus more on hitting the pecs from different angles. Hitting all areas of pecs is essential, including upper, lower, mid, inner and outer. 

Can I get in shape just by doing Push-ups?

If you want to develop your chest, then push-ups are good, but if you’re working on your entire body, add some other types of workout. You can start with cardio and then move to push-ups.

Push-ups only target your biceps and chest, so for other body parts, you need to adapt.

Beyond push-ups, add exercises like bench press, inclined bench press, declined bench, barbell, and dumbbells. You can also do flyes; make sure to not use too much weight for them. 

As time goes by, you can see some decent chest development. 

Can Push-ups grow muscles?

If you want growth in muscles, grab some weights.

A person flexing their muscles

Push-up alone doesn’t grow your muscle and there are several factors that you need to consider. Muscle only grows in response to stress, which pushes the necessity of their growth. 

Push-ups only don’t accomplish muscle growth because you already have enough muscles to push up in the high rep range. 

You are just missing resistance. Studies indicate that hypertrophy benefits cease around 20 reps, so doing more is not realistic for chest growth until you add some resistance. 

5 Push-up Tips To Gain More Muscles

Here are 5 pro tips for using push-ups to gain more muscle. 

Wear a weighted vest

You can also opt not to increase the repp range, provided that you add resistance to your push-ups.

One way to do this is by using a weighted vest. Many vests have detachable weights, so you can change the resistance amount if you want.

This also allows you to use a progressive overload pattern in your exercise sessions, 

Add elevation

For minimal push-up training and to avoid investing in home gym equipment, you can add more resistance by elevating your legs off the ground.

The more you keep your leg elevated, the more effort you need. You can take small steps here and increase resistance by increasing your legs to higher. On another note, as you elevate your leg more up, you also work on your shoulders. A solid plot box makes a significant elevation. It is sturdy enough to withstand people jumping on it a thousand times. 

Look after your wrist

Wrist pain is one of the downsides of doing push-ups regularly, especially if you push yourself to the limit. 

That’s why you should always try to position your wrist correctly and don’t forget to warm up; you can invest in push-up handles that help ease stress in your wrist by keeping them in a neutral position. 


The best non-exercise way of fortifying muscle gains is to drink good energy supplements. Creatine is a fitness expert’s favorite supplement for you who want to build muscle more efficiently.

It doesn’t have an adverse effect 3 to 5 grams daily dose is enough to help you gain muscles. 

You can also consider BCAAs before a workout. 

Branched-chain amino acid supplements boost muscle growth and help with sports performance. The body can use BCAAs to build muscle energy. 

Include various types of Push-ups in your routine

Break the monotony of traditional ding and try other variations.

Some push-up types are specially designed to produce gains in chest size. So it’s essential to add more variation to your routine as you progress. 

Wrapping Up

Push-Ups are great, but they are insufficient if you want a quick and better result in your chest development. Shape your routine by first performing bodyweight push-ups, then adding weight plate push-ups.

Also, periodically record your progress to measure how many body weights reps you can increase every week. And last but not least, make sure you eat enough.

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