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Complete Push up Workout for Women to Strengthen Your Upper Body

    There is no question that push up is one of the most beneficial bodyweight exercises to train the entire upper body.

    It is mainly done to train the chest muscles as a breast exercise. But, it also strengthens and tones the shoulders, triceps and even your abs since you have to keep your balance.

    Plus, there are several push up variations and equipment to increase or decrease the resistance.

    Here is an excellent plan with great variations.


    Recommended: 30-Day Push-Up Challenges for Women

    About the training

    The push up workout for women above is a fantastic routine in which various press up variations are included. All these moves stimulate each of the upper body muscles and train your core perfectly as well.

    In my opinion, this routine is pretty hard for a beginner, so I recommend it for those who are on a higher fitness level.

    However, just try it and if you find it too hard, decrease the number of sets and reps and have longer rests between. Or you can do the mentioned easy push ups for women if you find a move too difficult.

    Overall, it is an excellent push up workout routine for girls you can do once or twice a week to strengthen your entire upper body.

    Should women do the push up exercise?

    YES! If you are a beginner, you should start with variations that are easy to perform such as the so-called women’s push ups when you use your knees.

    Once you get familiar with the motion, and you can do at least 15-20 reps, you can try different push up types as well.

    However, it is essential to perform the movements correctly to avoid injuries and the stimulate the muscles efficiently.

    From the picture below, you can learn how to do a push up correctly.

    how to do proper press up

    Credit: | Beginners guide


    What will push ups do for a woman?

    Just like any other bodyweight activity push ups are compound bodyweight exercises. Why compound? Because more than one muscle group is activated. If you check out the motion, mainly your chest, arms, and shoulders work. However, stabilizer muscles such as your core and legs are required to keep the balance. So, we can call it a full body strength training.

    To sum up, push ups shape your chest, delts, and triceps.

    How many pushups should a woman do a day?

    There is no exact number since that depends on the fitness level. But, let me talk a little bit about progressive overload. That means regularly you increase the intensity of your training. For example, you do a few more reps, or an extra set or your switch to a more advanced exercise. In this case to a new, harder push up variations. However, the correct form is crucial to enjoying the benefits of the training.

    Here is an example scenario. Let’s say you can 10 clean knee push ups. I continue to work out until I reach 20. If you do that, the endurance and the strength of your chest, arms, and shoulders will be so developed that you can quite smoothly perform 7-8 regular press ups. Otherwise, if you do not go up to 20, you may be able to perform only 2-3, which is too few. So, spend time with progressive exercises.

    When will you see results?

    What are the results for you? Having a more developed upper body? Stronger muscles? Or getting leaner? If you are dedicated, you will reach each sooner or later. However, if you primary goal is weight loss, then you need to do cardio workouts as well.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    1 thought on “Complete Push up Workout for Women to Strengthen Your Upper Body”

    1. The girl in the video isn’t doing the push-ups properly: the body should make a perfectly straight line and she’s sticking her butt out way too much (making the cameraman concentrate on it instead of on the exercise xD). Learn the proper technique first before repeating after all those ignorant youtubers.

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