{"id":45051,"title":"What muscles do push ups work","description":"What muscles are being worked when you perform a push up, do push ups build big shoulders, do push ups increase chest strength, will I lift more on the bench press by doing push ups regular.\nTGD The Gym Days latest blog on the human body and muscle stimulation.","content":"<h2><a target=\"_blank\" href=\"https:\/\/amzn.to\/4gGswkS\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/womyfx8rbynz9u5d6kxyegvn7mvcuzwbgjgylnxijts1pb7g.jpg.jpg?w=1140&amp;v=2\" alt=\"the muscles on the human body that are worked whilst performing a push up in our latest blog from TGD The Gym Days,\" title=\"the muscles on the human body that are worked whilst performing a push up in our latest blog from TGD The Gym Days,\" \/><\/u><\/a><u>How to perform a push up correctly.<\/u><\/h2><p><strong><span style=\"font-family:inherit;\">Step 1: Starting Position<\/span><\/strong><\/p><ul><li><p><span style=\"font-family:inherit;\">Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Your arms should be fully extended, and your body should form a straight line from your head to your heels. Keep your feet together or slightly apart, depending on your balance.<\/span><\/p><p><\/p><\/li><\/ul><p><strong><span style=\"font-family:inherit;\">Step 2: Body Alignment<\/span><\/strong><\/p><ul><li><p><span style=\"font-family:inherit;\">Ensure your neck is neutral, looking slightly ahead rather than down. Engage your core to keep your body straight; avoid sagging in your lower back or arching your butt up.<\/span><\/p><p><\/p><\/li><\/ul><p><strong><span style=\"font-family:inherit;\">Step 3: Lowering Phase<\/span><\/strong><\/p><ul><li><p><span style=\"font-family:inherit;\">Bend your elbows to lower your body towards the ground. Keep your elbows at about a 45-degree angle from your body, not flared out to the sides. Lower yourself until your chest nearly touches the ground or as far as you can comfortably go while maintaining form.<\/span><\/p><p><\/p><\/li><\/ul><p><strong><span style=\"font-family:inherit;\">Step 4: Pushing Up<\/span><\/strong><\/p><ul><li><p><span style=\"font-family:inherit;\">Push through your palms to lift your body back to the starting position. Focus on using your chest, shoulders, and triceps to push up. Keep your body straight throughout the movement.<\/span><\/p><p><\/p><\/li><\/ul><p><strong><span style=\"font-family:inherit;\">Step 5: Repeat<\/span><\/strong><\/p><p><span style=\"font-family:inherit;\">That's one rep. Continue for your desired number of repetitions, ensuring each rep maintains proper form.<\/span><\/p><p><\/p><p><a target=\"_blank\" href=\"https:\/\/amzn.to\/4gNFWeT\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/zn4tv3gjnlq06dnarqj6ntkvxr9iplegxun03jqdgjjpukzv.jpg.jpg?w=1140&amp;v=2\" alt=\"amazon audible logo\" title=\"amazon audible logo\" \/><\/u><\/a><\/p><p><\/p><p><strong><span style=\"font-family:inherit;\">Key Points for Good Form:<\/span><\/strong><\/p><ul><li><p><strong><span style=\"font-family:inherit;\">Core Engagement<\/span><\/strong><span style=\"font-family:inherit;\">: Keep your core tight to prevent your hips from sagging or lifting too high.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Breathing<\/span><\/strong><span style=\"font-family:inherit;\">: Inhale as you lower your body, exhale as you push back up.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Elbow Position<\/span><\/strong><span style=\"font-family:inherit;\">: Avoid letting your elbows flare out too much; think of creating an arrow shape with your upper body.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Head Position<\/span><\/strong><span style=\"font-family:inherit;\">: Your head should be in line with your spine, not tilted down or up.<\/span><\/p><p><\/p><\/li><\/ul><p><strong><span style=\"font-family:inherit;\">Common Mistakes to Avoid:<\/span><\/strong><\/p><ul><li><p><strong><span style=\"font-family:inherit;\">Sagging Hips<\/span><\/strong><span style=\"font-family:inherit;\">: This can strain your lower back. Tighten your core to keep your body straight.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Butt in the Air<\/span><\/strong><span style=\"font-family:inherit;\">: This reduces the effectiveness of the push-up by shifting the focus from the chest to the shoulders and back.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Elbows Flaring<\/span><\/strong><span style=\"font-family:inherit;\">: This can lead to shoulder impingement. Keep elbows closer to your body.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:inherit;\">Rushing<\/span><\/strong><span style=\"font-family:inherit;\">: Going too fast can compromise form. Control the movement for better muscle engagement and safety.<\/span><\/p><\/li><\/ul><p><br \/><span style=\"font-family:inherit;\">Remember, if you're new to push-ups, you might start with easier variations like knee push-ups or wall push-ups before progressing to standard push-ups.<\/span><\/p><p><a target=\"_blank\" href=\"\/collection\/personally-trained-clothing\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/d0cb0pkyjnjud8de71bvybs7iwwv73e08y2f5pfeuun7yt5y.jpg.jpg?w=1140&amp;v=2\" alt=\"personally trained from TGD The Gym Days clothing collection. This image design is that of a graffiti effect with personally trained written in the middle\" title=\"personally trained from TGD The Gym Days clothing collection. This image design is that of a graffiti effect with personally trained written in the middle\" \/><\/u><\/a><\/p><h2><u>What muscles do you use when doing a push up<\/u><\/h2><p><span style=\"font-family:sans-serif;\"><br \/>When performing push-ups, several muscle groups are engaged, These muscles includue the following, some are primary, some are secondary muscles and then there are some that get used a little bit but they are worked non the less.<\/span><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Primary Muscles:<\/span><\/strong><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Pectoralis Major (Chest)<\/span><\/strong><span style=\"font-family:sans-serif;\">: Especially the sternal head, which is responsible for the adduction and flexion of the shoulder joint.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Triceps Brachii (Back of the Upper Arm)<\/span><\/strong><span style=\"font-family:sans-serif;\">: They extend the elbow during the push-up, particularly in the upward phase.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Anterior Deltoids (Front of the Shoulders)<\/span><\/strong><span style=\"font-family:sans-serif;\">: They assist in the pushing motion, aiding in shoulder flexion.<\/span><\/p><\/li><\/ul><\/li><\/ul><p><img src=\"https:\/\/images.teemill.com\/gfs4lgaeoujmc0li85yyamfc22ch0cbyapjnexl8pvy9wtbd.jpg.jpg?w=1140&amp;v=2\" alt=\"image of a man chest with the chest muscles in red showing the primary area push ups hit when performed correctly from TGD The Gym Days,\" title=\"image of a man chest with the chest muscles in red showing the primary area push ups hit when performed correctly from TGD The Gym Days,\" \/><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Secondary Muscles (Stabilizers):<\/span><\/strong><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Core Muscles<\/span><\/strong><span style=\"font-family:sans-serif;\"> (including the rectus abdominis, obliques, and transverse abdominis): These muscles work to keep your body in a straight line, preventing your lower back from sagging or your hips from rising too high.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Serratus Anterior<\/span><\/strong><span style=\"font-family:sans-serif;\">: This muscle helps in the protraction of the scapula, pulling the shoulder blades forward and around the rib cage during the push-up.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Coracobrachialis<\/span><\/strong><span style=\"font-family:sans-serif;\">: Aids in shoulder flexion and adduction.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Pectoralis Minor<\/span><\/strong><span style=\"font-family:sans-serif;\">: Assists in scapular stabilization.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Trapezius and Rhomboids<\/span><\/strong><span style=\"font-family:sans-serif;\">: Although not primary movers, they help stabilize the scapulae.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Latissimus Dorsi<\/span><\/strong><span style=\"font-family:sans-serif;\">: While not as heavily involved, they contribute to scapular stabilization.<\/span><\/p><p><\/p><\/li><\/ul><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Leg Muscles:<\/span><\/strong><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Quadriceps<\/span><\/strong><span style=\"font-family:sans-serif;\">: To some extent, they help stabilize the body if you're on your toes, though they're not the primary focus.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Glutes<\/span><\/strong><span style=\"font-family:sans-serif;\">: Also assist in maintaining body alignment.<\/span><\/p><\/li><\/ul><\/li><\/ul><p><\/p><p><span style=\"font-family:sans-serif;\">The exact engagement can vary slightly based on the push-up variation (e.g., wide grip, close grip, diamond push-ups), but these are the general muscle groups worked during a standard push-up.<\/span><\/p><p><\/p><p><a target=\"_blank\" href=\"https:\/\/amzn.to\/4gGswkS\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/vswz2dud9n04m8gmhibaszpfmrrwxv8jjydxlppr58ol6vaa.jpg.jpg?w=1140&amp;v=2\" alt=\"the push up board to help you build strength at home whilst doing push ups.\" title=\"the push up board to help you build strength at home whilst doing push ups.\" \/><\/u><\/a><\/p><h2><u>Can you grow muscle with just push ups<\/u><\/h2><p>Yes your muscles will definitely grow when doing push ups, but there are a few factors to take into consideration before thinking this is the only move you need to do to become a body builder. Everything you need to know regarding muscle growth and push ups is listed below\u2026<\/p><h3><strong><span style=\"font-family:sans-serif;\">Muscle Growth (Hypertrophy) and Push Ups.<\/span><\/strong><\/h3><ul><li><p><strong><span style=\"font-family:sans-serif;\">Progressive Overload<\/span><\/strong><span style=\"font-family:sans-serif;\">: To grow muscle, you need to progressively challenge your muscles. This means increasing the difficulty of push-ups over time by doing more reps, sets, or using variations like one-arm push-ups, diamond push-ups, or elevated feet push-ups.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Volume<\/span><\/strong><span style=\"font-family:sans-serif;\">: Increasing the number of push-ups you perform can lead to muscle growth, but you need to balance this with proper recovery to avoid overtraining.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Frequency<\/span><\/strong><span style=\"font-family:sans-serif;\">: Training muscles more frequently can help with growth, but ensure you allow enough recovery time. Doing push-ups several times a week can be effective if recovery is managed.<\/span><\/p><p><\/p><\/li><\/ul><h3><strong><span style=\"font-family:sans-serif;\">Limitations to Push ups and muscle growth<\/span><\/strong><\/h3><ul><li><p><strong><span style=\"font-family:sans-serif;\">Muscle Imbalance<\/span><\/strong><span style=\"font-family:sans-serif;\">: Push-ups primarily work the chest, shoulders, and triceps. Focusing only on push-ups might lead to imbalances since they don't target all major muscle groups equally, especially neglecting the back, legs, and other areas. This could lead to posture issues or injuries over time.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Plateau<\/span><\/strong><span style=\"font-family:sans-serif;\">: If you do only one type of exercise, you might hit a plateau where your muscles adapt to the movement, reducing the growth potential. Variation in exercise is key to continued progress.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Strength Plateau<\/span><\/strong><span style=\"font-family:sans-serif;\">: While push-ups can increase strength to a point, they won't develop the same level of strength for heavy lifting or other compound movements like bench press or pull-ups.<\/span><\/p><p><\/p><\/li><\/ul><h3><strong><span style=\"font-family:sans-serif;\">Strategies for Muscle Growth with Push-Ups.<\/span><\/strong><\/h3><ul><li><p><strong><span style=\"font-family:sans-serif;\">Variety<\/span><\/strong><span style=\"font-family:sans-serif;\">: Use different push-up variations to target muscles from different angles (e.g., wide grip, narrow grip, clapping push-ups for explosiveness).<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Tempo<\/span><\/strong><span style=\"font-family:sans-serif;\">: Slow down the movement to increase time under tension, which can promote hypertrophy.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Rest-Pause<\/span><\/strong><span style=\"font-family:sans-serif;\">: Break up sets into smaller segments with brief rest periods to increase volume within one session.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Pyramids\/Ladders<\/span><\/strong><span style=\"font-family:sans-serif;\">: Gradually increase or decrease reps in a set to challenge muscles in various ways.<\/span><\/p><p><\/p><\/li><\/ul><h3><strong><span style=\"font-family:sans-serif;\">Nutrition and Recovery after executing your push ups.<\/span><\/strong><\/h3><ul><li><p><span style=\"font-family:sans-serif;\">Muscle growth also requires adequate nutrition, particularly protein, to repair and build muscle fibers.<\/span><\/p><\/li><li><p><span style=\"font-family:sans-serif;\">Recovery through rest and sleep is crucial for muscle repair and growth.<\/span><\/p><\/li><\/ul><p><\/p><p><span style=\"font-family:sans-serif;\">In summary, while push-ups can contribute to muscle growth, especially in the upper body, incorporating a broader range of exercises, ensuring proper nutrition, and managing recovery will lead to more balanced muscle development and overall fitness. If push-ups are your only option, you can still make gains by focusing on the strategies above, but be mindful of potential muscle imbalances.<\/span><\/p><p><a target=\"_blank\" href=\"\/product\/bench-top-tgd-the-gym-days\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/jrfk7cznd6gcek5vzqkuyaavy61qh8v6gtedubqdduh7czt7.jpeg.jpeg?w=1140&amp;v=2\" alt=\"mens bench top with an image of someone doing a bench press with a white to blue fade colour on a black t shirt.\" title=\"mens bench top with an image of someone doing a bench press with a white to blue fade colour on a black t shirt.\" \/><\/u><\/a><\/p><h2><u>How many Push ups should I do a day<\/u><\/h2><p><span style=\"font-family:TwitterChirp, '-apple-system', BlinkMacSystemFont, 'Segoe UI', Roboto, Helvetica, Arial, sans-serif;\">To put it simply you should Aim for 3-5 sets of push-ups, with reps ranging from 8-20 per set, several times a week. Increase volume or difficulty gradually to promote growth and strength. Once this number of reps has become easy and there is no real strain towards the end then you need to increase the number of sets and reps to really push your muscles. Now that they are used to the movement you will find the growth level plateau as there is no more tearing the muscles and breaking them down, you are just maintaining what you have built up to that point. The key is consistency and Increasing to reps.<\/span><\/p><p><a target=\"_blank\" href=\"\/collection\/tgd\/\" rel=\"noreferrer noopener\"><img src=\"https:\/\/images.teemill.com\/ryzlzkk2wpkwow0gt6rqyyulyqgzivzzcukdclbv1xm1xt6p.jpg.jpg?w=1140&amp;v=2\" alt=\"true greatness delivered written in a neon sign like image to link you to TGD The Gym Days TGD True Greatness Delivered organic activewear collection.\" title=\"true greatness delivered written in a neon sign like image to link you to TGD The Gym Days TGD True Greatness Delivered organic activewear collection.\" \/><\/a><\/p><h2><u>Can you do to many Push Ups a day<\/u><\/h2><p><span style=\"font-family:sans-serif;\"><br \/>Yes, you can do too many push-ups in one day, and doing so can lead to several negative outcomes:<\/span><\/p><ul><li><p><strong><span style=\"font-family:sans-serif;\">Overtraining<\/span><\/strong><span style=\"font-family:sans-serif;\">: Performing an excessive number of push-ups without adequate recovery can lead to overtraining syndrome. This can manifest as decreased performance, persistent muscle soreness, fatigue, and increased risk of injury.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Muscle Fatigue and Damage<\/span><\/strong><span style=\"font-family:sans-serif;\">: Muscles need time to repair and grow after being stressed. Overworking them can lead to micro-tears that, if not given proper recovery time, might result in actual muscle damage rather than growth.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Joint Stress<\/span><\/strong><span style=\"font-family:sans-serif;\">: The shoulders, elbows, and wrists are particularly vulnerable during push-ups. Excessive repetitions can strain these joints, potentially leading to conditions like tendinitis or impingement.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Imbalances<\/span><\/strong><span style=\"font-family:sans-serif;\">: Doing only push-ups can create muscular imbalances. If you excessively work the chest, shoulders, and triceps without balancing with exercises for the back and other muscle groups, you might develop posture issues or increase the risk of shoulder injuries.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Reduced Effectiveness<\/span><\/strong><span style=\"font-family:sans-serif;\">: After a certain point, additional reps might not contribute to strength or muscle growth due to diminishing returns. Your muscles can become too fatigued to perform with proper form, thus reducing the effectiveness of each rep.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Recovery<\/span><\/strong><span style=\"font-family:sans-serif;\">: Muscles grow during recovery, not during the workout. If you don't allow enough time for recovery, you might not only stall progress but also reverse gains due to overtraining.<\/span><\/p><\/li><\/ul><p><br \/><a target=\"_blank\" href=\"\/collection\/christmas-gift-collection\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/xeqjcaqdvlcqeozqsvcsgqamjp7arze5x05qxblqi3aiskbi.jpeg.jpeg?w=1140&amp;v=2\" alt=\"stainless steel gym drinks bottle with straight outta the gym printed on the side to make the best christmas gift idea off all time from TGD The Gym Days.\" title=\"stainless steel gym drinks bottle with straight outta the gym printed on the side to make the best christmas gift idea off all time from TGD The Gym Days.\" \/><\/u><\/a><\/p><h3><strong><span style=\"font-family:sans-serif;\">Guidelines to Avoid Overdoing push ups<\/span><\/strong><\/h3><ul><li><p><strong><span style=\"font-family:sans-serif;\">Listen to Your Body<\/span><\/strong><span style=\"font-family:sans-serif;\">: If you feel unusually sore or fatigued, it might be time to reduce volume or take a rest day.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Progressive Overload<\/span><\/strong><span style=\"font-family:sans-serif;\">: Gradually increase your workload rather than jumping to an extremely high number of reps suddenly.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Recovery<\/span><\/strong><span style=\"font-family:sans-serif;\">: Ensure you have rest days or alternate muscle groups. Even if focusing on push-ups, consider doing lighter or different variations on some days.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Volume and Frequency<\/span><\/strong><span style=\"font-family:sans-serif;\">: Instead of doing all your push-ups in one session, spread them across the day or week to allow for recovery.<\/span><\/p><\/li><li><p><strong><span style=\"font-family:sans-serif;\">Quality Over Quantity<\/span><\/strong><span style=\"font-family:sans-serif;\">: Focus on form rather than just the number of reps. Poor form can lead to injury and less effective workouts.<\/span><\/p><\/li><\/ul><p><\/p><p><span style=\"font-family:sans-serif;\">A general rule could be to not increase your daily push-up count by more than 10-20% from week to week, and to ensure you're not doing push-ups to failure every day. If you're feeling symptoms of overtraining, scale back, rest, and consider incorporating other forms of exercise to balance your routine.<\/span><\/p><p><\/p><p><a target=\"_blank\" href=\"\/top-100-blogs\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/kj05nruamgzy2xheeiyssvnvo1vzw6g3lnkzc6snndxj0qtf.jpg.jpg?w=1140&amp;v=2\" alt=\"top 100 splashed across the image with a black and purple colour splash behind to really make it pop out.\" title=\"top 100 splashed across the image with a black and purple colour splash behind to really make it pop out.\" \/><\/u><\/a><\/p>","urlTitle":"what-muscles-do-push-ups-work","url":"\/blog\/what-muscles-do-push-ups-work\/","editListUrl":"\/my-blogs","editUrl":"\/my-blogs\/edit\/what-muscles-do-push-ups-work\/","fullUrl":"https:\/\/thegymdays.com\/blog\/what-muscles-do-push-ups-work\/","featured":false,"published":true,"showOnSitemap":true,"hidden":false,"visibility":null,"createdAt":1734454756,"updatedAt":1736270403,"publishedAt":1736270403,"lastReadAt":null,"division":{"id":138542,"name":"The Gym Days"},"tags":[{"id":3514,"code":"workouts","name":"Workouts","url":"\/blog\/tagged\/workouts\/"},{"id":3515,"code":"muscles","name":"Muscles","url":"\/blog\/tagged\/muscles\/"},{"id":3565,"code":"chest-day","name":"ChestDay","url":"\/blog\/tagged\/chest-day\/"},{"id":3566,"code":"shoulders","name":"Shoulders","url":"\/blog\/tagged\/shoulders\/"},{"id":3567,"code":"workout-blog","name":"WorkoutBlog","url":"\/blog\/tagged\/workout-blog\/"}],"metaImage":{"original":"https:\/\/images.podos.io\/k889byyi7aadtrvvgszgwxofmooblhoxfi9a5aobnjjbrx38.jpeg","thumbnail":"https:\/\/images.podos.io\/k889byyi7aadtrvvgszgwxofmooblhoxfi9a5aobnjjbrx38.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/k889byyi7aadtrvvgszgwxofmooblhoxfi9a5aobnjjbrx38.jpeg.jpg?w=1920&h=1440"},"metaTitle":"What muscles do Push Ups work","metaDescription":"Want to start doing push ups everyday, not sure what muscles are being worked and if doing to many over work the muscles, Check out TGD The Gym Days latest blog","keyPhraseCampaignId":59827,"series":[],"similarReads":[{"id":18308,"title":"Why The Gym Days","url":"\/blog\/why-gym-days\/","urlTitle":"why-gym-days","division":138542,"description":"what are the gym days, how did gym days come about and why. 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