The Return of the Presidential Awards: The Push-Up Challenge
Why are push-ups considered one of the best exercises?
Push-ups are a highly effective bodyweight exercise that strengthens the chest, shoulders, triceps, core, and stabilizing muscles. They can improve strength, cardiovascular fitness, glucose metabolism, and overall functional fitness without requiring any equipment.
By Nancy A. Palermo, MD
The Presidential Fitness Award is given to those who can perform at least 25 push-ups (women) or 50 push-ups (men) in 60 seconds.
One of the best things about push-ups? No gym. No equipment. No excuses.
Yet many adults struggle to perform even a single push-up. So why should we make push-ups part of our daily routine?
Because a single push-up can trigger measurable changes in the body related to muscle strength, metabolism, cardiovascular health, and even brain function. Imagine what 10, 25, or 50 push-ups can do over time.
Why Push-Ups Are One of the Best Exercises You Can Do
The push-up is a true functional movement that engages more than 20 muscles throughout the body.
Primary muscles involved include:
- Pectoralis major (chest)
- Triceps
- Anterior deltoids (shoulders)
Supporting and stabilizing muscles include:
- Serratus anterior
- Rotator cuff muscles
- Abdominal muscles
- Erector spinae
- Hip flexors
- Glutes
Because so many muscle groups work together during a push-up, it becomes a highly efficient full-body exercise.
Push-Ups and Muscle Building
Push-ups provide sufficient stimulus to activate muscle protein synthesis, the process responsible for building and maintaining muscle, without triggering the significant muscle breakdown that often requires prolonged recovery.
For many individuals, this means push-ups can safely be performed daily.
That doesn’t mean you should start with 50 push-ups if you can’t do one right now. But it does mean daily practice can be an effective strategy for building strength over time.
The Heart Health Connection
Need additional motivation?
A 2019 study found that men who could perform 40 or more push-ups had a dramatically lower risk of cardiovascular events compared to those who could perform 10 or fewer.
This relationship makes sense. Push-ups recruit multiple large muscle groups and challenge the cardiovascular system simultaneously, helping improve overall fitness and metabolic health.
Better Blood Sugar Control
Push-ups can also support healthy glucose metabolism.
When multiple muscles contract during exercise, they can pull glucose from the bloodstream into muscle cells without relying solely on insulin. This is one reason physical activity is so beneficial for metabolic health.
Just as a walk after a meal can help regulate blood sugar, a quick set of push-ups can provide a similar benefit.
A Potential Hormone Boost
Some studies suggest that resistance exercises like push-ups may help stimulate the release of important hormones such as testosterone and growth hormone.
These hormones play important roles in:
- Muscle maintenance
- Recovery
- Healthy aging
- Metabolic function
Consider spreading your push-up sets throughout the day to maximize consistency and make the habit easier to maintain.
Can’t Do a Push-Up Yet? Start Here.
If 25 push-ups feel impossible or if you cannot yet perform one push-up from your toes, don’t worry. Everyone starts somewhere.
Try:
- 5 push-ups on your knees
- 2–3 sets throughout the day
Once 5 knee push-ups become easy:
- Increase to 10 repetitions.
- Progress to 1 push-up from your toes and 9 from your knees.
- Continue gradually increasing toe push-ups until you can complete all repetitions with proper form.
Consistency beats intensity.
How to Perform the Perfect Push-Up
Hand Placement
Begin in a high plank position with your hands slightly wider than shoulder-width apart.
Point your fingers forward or slightly outward.
For many women, angling the hands slightly outward (approximately 11 o’clock and 1 o’clock) may feel more comfortable due to shoulder structure.
Body Alignment
Your body should form a straight line from your head to your heels.
Avoid:
- Raising your hips too high
- Allowing your lower back to sag
Think of maintaining a strong plank position throughout the entire movement.
Engage Your Core and Glutes
Squeeze your glutes and brace your abdominal muscles as if preparing for a punch.
This helps stabilize the spine and protects the lower back.
Head Position
Keep your neck neutral.
Look at a spot on the floor about one foot in front of your hands rather than looking straight ahead.
The Descent
Bend your elbows at approximately a 45-degree angle.
Keep your shoulders away from your ears and lower yourself until your chest nearly touches the floor.
If needed, allow your chest to touch the ground briefly before pressing back up.
The Ascent
Push evenly through both hands and return to the starting position.
Fully extend your arms without locking your elbows.
Maintain a tight core and strong body alignment throughout.
Ready for a Bigger Challenge?
If standard push-ups become easy, increase the difficulty by:
- Elevating your feet on a bench or step
- Wearing a weighted vest
- Increasing total repetitions
- Slowing down the tempo
The goal isn’t perfection. The goal is to develop a daily habit that builds strength over time.
Bringing It All Together
Push-ups are one of the simplest and most effective exercises available. They build upper-body strength, improve core stability, support heart health, enhance glucose metabolism, and require no equipment.
Start where you are.
Maybe that’s one push-up.
Maybe it’s five from your knees.
What matters most is consistency.
Build the habit. Build the strength. The return on investment will be worth the effort.
