10 push-ups per set is the average amount for an adult male. So, if you’re starting at this point you’re in fine shape. However, what’s important with push-ups is performing a number of reps that challenge you and help you build muscle. If 10 push-ups in a row is extremely challenging for you, it’s okay to start at a lower number. Similarly, if you can do 10 push-ups per set with ease, it’s time to add more push-ups to your workout or try a more challenging form of push-ups.
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Will 10 Push-Ups Build Muscle?
There are many advantages to doing sets of 10 push-ups throughout the day. Although doing 10 push-ups per hour won’t build much muscle, it isn’t a bad idea and will boost your mood and help you retain strength.
- Doing 10 push-ups throughout the day will energize you but won’t build muscle.
- If you do several sets of 10 push-ups, it can help you build muscle.
Doing sets of 10 push-ups for several sets as part of a workout can be very challenging depending on your age, skill level, and overall fitness. If you’re pushing yourself hard to complete 3–5 sets of push-ups with good form, you’ll build muscle in your arms, shoulders, chest, back, and core more than push-ups throughout the day.
How Many Push-Ups Per Set is Good?
When deciding how many push-ups to do during a workout, it’s a good idea to follow this rule for your workout:
- Do one set of as many push-ups as you can complete with good form. This is your Max Push-Ups Number.
- Divide your Max Push-Ups Number in half
- Do 5 sets of push-ups. The number of push-ups per set should equal half your Max Push-Ups Number.
- Rest for 60–90 seconds between push-up sets.
- If you complete your goal push-ups for each set, add 1 push-up to each set the next time you work out. If you did 5 sets of 10 this time, do 5 sets of 11 next time.
- If you can’t complete your sets and reps with good form, try again at the same number of sets and reps for the next workout.
This system will start you off at a number of push-ups that’s right for your fitness level. It doesn’t matter if you’re doing 5 push-ups per set or 20. As long as you’re getting a good workout and gradually improving, you’ll build strength, endurance, and muscle.
What Should You Do if 10 Push-Ups Per Set is Too Hard?
If you find doing 10 push-ups in a row hard, reduce the number of push-ups until it is manageable for you. If you cannot do 5 or more push-ups in a row, we recommend starting with knee push-ups. Once you can do 15 push-ups in this style, transition to standard push-ups for your workouts.
What if 10 Push-Ups Per Set is Easy?
If it’s easy for you to do 10 push-ups per set, increase the difficulty by adding more push-ups to your set. Work up to 20 push-ups per set or go for the goal of 40 push-ups in a single set. Alternatively, you can increase the difficulty by trying push-up variations such as diamond push-ups, plyo push-ups, decline push-ups, and deck of card push-ups. These push-up variations will get your fitness to the next level. Just be sure to get adequate rest.