10 Disadvantages of Push Ups


Pushups are a type of strength training and building exercise. Though they mainly activate muscles in the biceps, triceps, and shoulders, they also engage muscles in the core, back, chest and legs. There are 10 disadvantages of push ups that you need to know.

This article focuses on some disadvantages of push ups on the body. We cover the benefits as well as the potential risks. We also discuss whether or not people should do pushups daily.

Disadvantages of Push Ups

1. Muscular Imbalances

Pushups work your chest, shoulders, biceps, and triceps muscles, along with your back and core. For better results, you try to do a higher number of push-ups on a regular basis.

This can cause muscular imbalances in your body. Corrective exercise specialist Mike Robertson writes in his book “Magnificent Mobility” that overworking your chest muscles can lead to tight pecs and a rounded upper back, which can cause injury and discomfort for you.

2. Injury

To get a good score on the pushup test, get big muscles, and either beat your previous score or trying to score higher than others, you’ll have to push yourself.

While exerting yourself and training hard is the key to getting fitter, muscular, and stronger, it can be tempting to use poor form, which can lead to injuries in your body.

3. Specialization

Putting all your efforts into training for the test can detract from your other body parts and forms of exercise. While it’s good to have high muscular endurance, include other methods of exercise training in your routine.

Dr. Jerry Mayo of the University of New Mexico recommends performing regularly other muscular strength tests, which can be done with squats, deadlifts, bench presses, and others.

4. Motivation

Trying to score highly on push-ups can push you on when training and can give you extra motivation to get succeed. However, Knowing that you have to perform the test can have the opposite effect and make you skip training.

Likewise, a good score will motivate you to train harder, while a bad bad score can demotivate you.

5. Reaching a fitness plateau

People who repeat the same exercise every day will notice that it becomes less and less challenging and effective over time. People refer to this as a fitness plateau. This is an indication that the body muscles are no longer developing.

To avoid reaching a fitness plateau, people should add a wide range of exercises into their fitness routine to target different muscle groups. Doing many different sets of muscles of different exercises.

6. Back pain

Some pushup variants, such as the BP and the FP, increaseTrusted Source activation of your lower back muscles. This may lead to lower back pain and discomfort.

Pushups also cause temporary compression of the intervertebral joints in the spine. An intervertebral joint is a point at which two sections of the backbone come together.

People with existing back pain conditions advised to talk a doctor before incorporating pushups into their fitness routine.

7. Wrist pain

Some people experience wrist pain while performing weight-bearing exercises such as pushups. Most pain occurs along the back part of the wrist when you bend your hand backward.

It is not clear that the wrist pain in the result of repeated weight bearing exercises.

8. Elbow injury

In push-ups we mostly put pressure on our elbow for variations to target different muscle groups.

In research, The researchers tested three different types of pushup speeds: fast, medium, and slow.

The study found that fast pushups speeds resulted in greater forces on the elbow joints and other surrounding tissues. They concluded that faster pushups could increase the risk of injury in your elbow.

9. Targeted Muscles

Push-ups are really effective exercise, but they could not target our full body muscles or the push-up variations to target different body parts are really hard.

We should try other exercises to target full body. For example, pull-ups, bench press and others. There are also Four Disadvantages of Pull Ups you need to know.

10. Discomfort

Repeating same exercise daily can make you uncomfortable and boring. Try some different exercises.

Also read, Top 10 Best Push Up Bar in India 2021 [Review].

Advantages of Push Ups

  1. Increased joint support
  2. Increased muscle tone and strength
  3. Improved cardiovascular health
  4. Increase Functional Strength via Full Body Activation
  5. Muscle Stretching for Health and Vitality
  6. Enhance Your Cardiovascular System
  7. Increase Whole Body Muscle Definition – HGH Promotion
  8. Protect Your Shoulders from Injury
  9. Improve Your Posture
  10. Prevent Lower Back Injuries
  11. Save Time While Cultivating a Strong Body
  12. No Cost for a Full Body Workout
  13. Increase Testosterone and Reduce Osteoporosis Development


Doing daily pushups can help you to build big muscle, and strength in the upper body. But need to remember about disadvantages of push ups to prevent injury. We suggest trying different exercises to target different muscle groups for better results.

Thank You!

Also read, Four Disadvantages of Pull Ups

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