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What Happens To Your Body When You Do 10,000 Push-Ups In 30 Days

That is an average of 333 push-ups a day.

What happens to your body when you do 10,000 push-ups in 30 days?

The push-up is one of the most basic bodyweight exercises a person can do. That is not to say it is easy. You must have some level of fitness and upper body strength to perform this exercise. There are quite a few benefits of doing push-ups regularly.

  1. Builds upper body strength: Push-ups are a great way to strengthen and tone the muscles in your chest, shoulders, and arms. By doing push-ups regularly, you can increase your overall upper body strength.
  2. Increases muscle endurance: Push-ups help to build muscle endurance, which is the ability of your muscles to work for extended periods without getting tired. This can be useful in daily activities such as carrying groceries or lifting heavy objects.
  3. Improves posture: Push-ups work the muscles that support your spine, improving your posture and reducing the risk of back pain.
  4. Requires no equipment: One of the great things about push-ups is that they can be done anywhere, anytime, without the need for any equipment.
  5. Promotes cardiovascular health: Push-ups are a form of resistance training that can help to increase your heart rate and improve your cardiovascular health.
  6. Helps to burn calories: Push-ups are a compound exercise that works multiple muscle groups simultaneously, making them a great way to burn calories and lose weight.
athlete does bar facing burpee ukraine Training Principles you Should Apply to YourselfSource: Bastien Plu / Unsplash

But when we say regularly, we don’t mean doing push-ups every day for a long period. Who would be crazy to do that? That answer is Stan Browney, a calisthenics athlete and a YouTube sensation with more than 2 million subscribers.

He decided to do 10,000 push-ups in 30 days. This amounted to doing 333 push-ups every day for 30 days, and an extra 10 push-ups at some point, to round up to 10,000.

If you are curious about what happens to your body when you do 10,000 push-ups in 30 days, you can check out what happened to Stan Browney below.

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What Happens To Your Body When You Do 10,000 Push-Ups In 30 Days

Before Browney began the challenge of doing 10,000 push-ups in 30 days, he measured his weight and his chest, since the traditional push-up is an exercise that targets your chest.

In the beginning, these were his measurements:

  • Weight – 80.5 kilos (177.4 lbs)
  • Chest – 110 centimetres (43 inches)
  • Maximum number of push-ups unbroken – 69
  • Fastest time – 17’33’’

The first week of the challenge was “awful” Browney says. He expected his muscles not to be too sore after the fourth day, but that is not how he felt. By the time he was rounding up the second week, it began getting easier.

During the third week he was already breaking his previous record of the fastest time. He also learned how to push himself harder and harder with his workout. His first set would always be 50 reps, and it got easier and easier to finish that first set the more he kept doing them.

athlete performs flawless push-ups What Muscles Do Push Ups Work? Benefits of Push UpsSource: Ketut Subiyanto on Pexels

He went downhill again for the end of the third week but saw things getting easier again after a day or two of soreness and muscle pain. And his results after 30 days of the challenge were:

  • Weight – 79.1 kilos (
  • Chest – 112.5 centimetres (
  • Maximum number of push-ups unbroken – 86
  • Fastest time – 10’31’’

He did 333 push-ups again 48 hours after the challenge finished to see how far he could go with push-ups in a row. He managed to do impressive 102 push-ups in a row!

“Do I recommend the challenge? Definitely. Except if it starts hurting, stop. Or if you want to do it every other day, it also will have a big impact.”

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Push-ups target several muscles in the upper body, including:

  1. Chest muscles (pectoralis major and minor): Push-ups primarily work the chest muscles, which are responsible for movements such as pushing and lifting.
  2. Triceps: Push-ups also work the triceps, the muscles located at the back of your upper arm.
  3. Shoulders (deltoids): Push-ups target the deltoid muscles, which are responsible for lifting your arms away from your body.
  4. Back (rhomboids, latissimus dorsi): Push-ups work the muscles in your upper back, including the rhomboids and latissimus dorsi, which help to stabilize your shoulder blades.
  5. Core (abdominals and obliques): Push-ups also engage the muscles of your core, including the abdominals and obliques, which help to stabilize your spine and maintain proper form during the exercise.

Overall, push-ups are a compound exercise that work multiple muscle groups simultaneously, making them an excellent exercise for building strength and improving overall fitness.

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Perfect Push-Up Workout for Every Fitness Goal

Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:

  1. As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
  2. In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
  3. As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
  4. With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
  5. Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
  6. With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.

Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.

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