8 Underrated Benefits of Push-Ups, According to Fitness Trainers

Push-ups engage multiple muscles at once.

When you’ve got things to do and places to be, multifunctional exercises can be a gamechanger for your fitness routine. Enter: the almighty push-up, a move that targets the chest, shoulders, triceps, and core muscles, says Victoria Whittington, RDN, personal trainer and registered dietitian at Atlas Optimization. This four-in-one feature makes the push-up a compound exercise, or “a multi-joint movement that engages multiple muscle groups at the same time,” Whittington says. Not only does this keep your heart rate up (hello, cardiovascular exercise!), but it also saves time because you’re getting more of a full-body workout, says Candace Rhodes, personal trainer and founder of Rhodes to Strength.

Push-ups support better posture.

“While push-ups are often considered [to be] an upper body exercise, [they] require the core muscles to engage and stabilize your body throughout the movement,” Whittington explains. This core activation strengthens the muscles in your abdomen, lower back, and hips, paving the way for spine stability and better posture.

But what does improved posture mean for your health, exactly? “A good standing posture means your spine [is] in a neutral position, which maintains the natural curve of the spine,” Rhodes says. Your head should be aligned with your spine, allowing all your muscles to provide support equally. The result is less strain on the body, a lower risk of injury, improved breathing, and even better digestion, she says.

Push-ups can reduce the risk of injury.

According to the Frontiers in Physiology, core exercises—like push-ups—are linked to a lower risk of injury (and better overall performance) in athletes. However, you don’t need to be an athlete to reap these push-up benefits and help prevent aches, pains, and injuries. When you have a strong core, your body can maintain a neutral spine and optimal trunk position during athletic activities and daily living, Rhodes says. In turn, your body can effectively transfer physical loads using your muscles instead of your spine, keeping injury at bay.

“Having a strong core teaches your hips, abs, and back muscles to function together as one unit,” Rhodes adds. This coordination helps maintain your balance and perform more efficient movements, reducing the risk of muscle pull or strains, she says.

Push-ups can help prevent and minimize back pain.

Thanks to the core-strengthening effects of push-ups, the move can also help ease back pain. That’s because core exercises stabilize the spine and improve neuromuscular control (i.e., how nerves control voluntary muscles), according to the Journal of Functional Morphology and Kinesiology. Plus, when done properly, push-ups activate the entire torso, which reduces low back pressure, Rhodes says, as well as minimizes the risk of injury, and ultimately, pain.

Push-ups support your daily activities.

As push-ups protect your spine and prevent back pain, they can improve your functional fitness during everyday tasks. The strong upper body achieved from push-ups is also helpful, as it “allows you to perform daily tasks with ease, such as carrying groceries, lifting objects, pushing doors open, or playing with your kids,” Whittington says.

Push-ups provide cardio exercise to boost heart health.

“When done in high repetitions or as part of a circuit workout, push-ups can be a form of cardiovascular exercise,” Whittington says. This is key because cardio activity gets your heart pumping and increases blood flow, which is beneficial for your heart. Specifically, “regularly incorporating push-ups into your cardio routine can improve heart health by strengthening the heart muscle, enhancing circulations, and promoting better heart function,” Whittington says.

Push-ups support bone health.

According to Rhodes, strength training exercises like push-ups exert a mechanical load on the bones, leading to increased bone strength and density. This is beneficial no matter your age—but it’s extra important as you get older, as bone and muscle loss naturally increases with age, Rhodes notes.

Push-ups make it easy to stick to your workout.

Maintaining a consistent routine isn't easy, especially if you need to rely on complicated exercises or gym equipment. One of the best things about bodyweight moves such as push-ups is that you can do them anywhere—including while traveling, says Ebenezer Samuel, a New York-based certified strength and conditioning coach (CSCS). Many of his clients travel frequently and having a few bodyweight moves that work multiple muscles helps them exercise on the road.