Strength Training with Push-Ups at Home: A Guide to Building Muscle and Getting Fit

"Will only training push-ups at home grow my muscles as training in the gym?"

Hi Omar,

You will grow your muscles strength-training only with push-ups at home, if you stay consistent.

You will.

The key is consistency.

Push-up is a good compound exercise that targets our triceps, shoulders, traps, chests, side serratus, core and our glutes. If we persist with the push-ups, we’ll see growth in all these muscle groups.

Here are some common mistakes and pitfalls to avoid when doing push-ups:

• Flaring our elbows out to the sides, like a “T”. This can put stress on our shoulders and wrists. Instead, we ought to keep our elbows close to our body and pointed slightly inwards. Ideally about less than 60 degrees to our body, like an “Arrow”.

• Not going down all the way. To get the full benefit of the exercise, our chest should touch the ground on each repetition.
• Not keeping our body in a straight line. Our body should form a straight line from our head to our heels, with our core engaged.
• Sagging our hips. This can put strain on our lower back. Instead, we ought to keep our hips high and our cores engaged.
• Doing too many push-ups with poor form. It's better to do fewer push-ups with good form than to do more push-ups with poor form.
• Not warming up before doing push-ups. A warm-up will help to prepare our body for the exercise and reduce the risk of injury.

Here are some additional tips for doing push-ups safely and effectively:

• Start with the right push-up variation for our fitness level. We ought to start with knee push-ups or wall push-ups. As we get stronger, we can progress to more challenging variations, such as regular push-ups, wide push-ups, and diamond push-ups.

• Focus on form. We should do push-ups with proper form to avoid injury. Let’s make sure our body forms a straight line from our head to our heels, and that we keep our core engaged.
• Increase the difficulty gradually. Once we can do 10 push-ups on our knees with good form, we can start to increase the difficulty by doing them on our toes, or by adding weight.
• Use a full range of motion. Let’s make sure to go all the way down until our chest touches the ground, and all the way up until our arms are fully extended.
• Engage our core. Our core muscles help to stabilize our body and prevent us from sagging our hips. To engage our core, we ought to keep our stomach muscles drawn in and our back straight.
• Breathe properly. We ought to exhale as we push up, and inhale as we lower ourself down.
• Listen to our body. If we find ourselves in feel any pain, stop the exercise immediately.

In the book of Exodus, Moses led the Israelites out of slavery in Egypt. They traveled through the desert for 40 years, and during that time, they had to build their own homes, food, and clothes. They also had to fight off enemies and deal with natural disasters.

But through it all, God was with them. He provided for them and protected them.

When we train push-ups at home, we're building our muscles with our own hands. It's challenging, but it's worth it. And we can know that God is with us, cheering us on.

And if you would like learn more about other interesting push-up variations, check it out here!

Hope this helps! If it does, please:

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May we be blessed with the power of David and the wisdom of Solomon.

Faithfully yours,

Strength Training with Gary