Mastering the ability to perform 25 pushups is a very reasonable, realistic, and reachable goal for most women, says Timothy L. Miller, MD, assistant professor at the Ohio State University Orthopaedic Surgery and Sports Medicine, OSU Track and Field Team Physician, and co-director the OSU Endurance Medicine Team. Benefits include upper-body strength in the chest (pectorals), shoulder girdle (scapular stabilizers), and arms (triceps).
Pushups require no equipment and can be varied in many ways to train different muscle groups (i.e. a closer grip targets triceps), Miller says. "Aesthetically, pushups develop the pectoralis muscles of the chest, which help to prevent breast sagging as women age."
Start with modified pushups, resting on your knees as opposed to on the toes. Keep your back straight, abdominals tensed, and hips and butt down. Your chest should completely touch the floor without allowing your midsection to drop onto the floor. Gradually increase the number of reps as you build strength until you can hoist yourself up on your toes in traditional pushup form.