Do push-ups stunt your growth?

As push-ups primarily target the shoulders, chest, and triceps, incorporating them into your workout routine can lead to increased upper body strength. Additionally, engaging your abdominal muscles during the exercise can also help strengthen your lower back and improve your overall core stability.

However, there is a widespread belief that push-ups can stunt one’s growth. To debunk this myth and provide a clearer understanding, let’s examine the following article.

Do push-ups stunt your growth?

Push-ups, as previously mentioned, target a variety of muscles, particularly those in the upper body. It also functions as a powerful plank; by keeping your core tight while pushing against gravity, you shape your abs. So, there is no evidence that push-ups inhibit growth.

On the other hand, push-ups are a good way to encourage the body to produce more human growth hormones. This is essential for a healthy body and cell growth, substantial muscle mass gain, and increased muscle mass. Furthermore, doing push-ups daily helps prevent bone loss and encourages the formation of new bones.

Simply put, doing push-ups will not stunt your growth, but, as matter of fact, help your physical development.


How many push-ups should you do each day?

In fact, there is no limit to how many push-ups you can do every day. While some can do over 300 push-ups, others feel good with 50 to 100 reps. That may sound a lot for beginners, but if you divide them into sets of 10 reps, you will only have to do about 5 to 10 sets. Those numbers seem to be more reasonable now, right?

Although push-ups are a bit challenging, if you practice them daily, you can master them. It might be tough at first and especially for overweight people. But do not worry too much, even if you can do only five push-ups on the first try, then keep doing it.

Ideally, you should try to perform 3 sets of 12 reps daily to help you gain muscle strength. Or you might start with more reps, but do not insist on a certain number. The important thing is to keep increasing the number gradually.

How to practice push-ups properly

Practicing proper form when performing push-ups will improve not only the strength but also the mobility of your upper body.

  • When performing push-ups, hold a neutral spine to prevent your head and hips from slumping from the floor.
  • Spread your fingers to increase the surface area to evenly distribute your body weight.
  • If required, record your performance on your phone and review it for improvement. Alternatively, ask a workout buddy or personal trainer to ensure your form is accurate.
  • Breathe in when you lower yourself to the floor and out when you push yourself back up. Remember to take deep breaths.
  • If you want to make the most out of your training, do it slowly. You will surely feel the resistance.
  • Besides, incorporating a nutritious diet and adequate rest into your exercise routine is beneficial for you to grow taller.


Types of push-ups you can try

There are a good variety of push-up styles you can challenge yourself with, from beginner to advanced levels. Here are a few common types that you may have heard:


  • Standard push-ups
  • Hand-elevated push-ups
  • Cobra push-ups


  • T push-ups
  • Push-ups and row
  • Diamond push-ups
  • Archer push-ups


  • Feet-elevated push-ups
  • Spiderman push-ups


Standard push-ups

  • Start in a high plank position, placing your wrists aligned under your shoulders and your hands flat on the floor about shoulder-width apart.
  • Maintain a straight body form, from head to toe, and slowly lower it to the floor. Your elbows should be at a 45-degree angle to your torso.
  • Reposition yourself so that your arms are fully extended.
  • Do 3 sets of 10 reps or as much as you possibly can.

Hand-elevated push-ups

  • Place your hands on either side of an object, preferably a bench or box, with a sturdy grip.
  • Straighten your body into a plank position. Extend your legs shoulder-wide.
  • Bend your arms and lower your chest until it almost touches the object.
  • Return to the starting position after a brief pause.
  • Repeat until exhausted.

Cobra push-ups

  • Lie face down on the floor, with your chest and thighs flat.
  • Place both hands on the floor, shoulder-width apart.
  • Stretch your arms slowly to lift your upper body off the ground.
  • Hold this position for a few seconds before lowering your upper body to the floor.



Diamond push-ups

  • Begin in the plank position and combine both hands under your chest.
  • Create a diamond shape with your thumbs and index fingers.
  • Maintain a straightened body form and have your elbows close to your sides.
  • Lower your body slowly closer to the floor.
  • Pushing yourself back up to the starting position and repeat.

T push-ups

  • Begin in a plank position and bend your elbows as with any other push-up.
  • Push yourself back up, rotate your body halfway and raise your right arm toward the ceiling.
  • Return to the plank position and place your right palm on the floor.
  • To finish a rep, do the same way with your left side.

Push-ups and row

  • Begin in the standard push-up position with both hands holding a pair of hex dumbbells.
  • Maintain a straight body form as you lower yourself.
  • Halt, then push your body back up.
  • Bring one dumbbell close to your rib cage at a time, then lower it to the floor.
  • Continue with the opposite arm to complete a rep.

Archer push-ups

  • Start in the standard push-up form, except both hands are straightened wide apart.
  • As you curl up your left arm, lean your whole body weight toward the left side.
  • Remain your right arm extended.
  • Then, return to the starting position.
  • Repeat on the right side to complete one rep.


Feet-elevated push-ups

  • In a plank position, place your toes on an object, such as a bench, so your body is leveled straight, from head to toe.
  • Lower your chest as low as possible to the floor.
  • Follow by pushing yourself back up to the starting position and repeat.
  • The more elevated your feet are compared to your head, the more difficult the exercise will be.

Spiderman push-ups

  • Start in a standard push-up position.
  • Lower your body as low as you can by restricting your elbows while simultaneously bringing one of your knees outward and touching your elbow.
  • At the same time, maintain the other leg straight in place.
  • Return to the starting position and repeat on the other side.


In conclusion, push-up does not stunt your growth as it is a solid and inclusive bodyweight exercise with many advantages. As with any exercise, it aids the release of growth hormones to support your physical development. Without the necessary tools, you can build a stronger and healthier body whenever and wherever you like.

Joy Bauer – admin

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