Push-ups are one of the simplest, yet highly effective exercises to work on your entire body, including chest muscles (pectorals), shoulders (deltoids), back of your arms (triceps) and abdominals. And that’s not all, even your core is recruited vigorously to hold your body rigid plus your legs and buttocks are engaged powerfully to avoid your hips from hiking too high or sagging too low.
But you can get its full benefits only when you do it correctly in its proper form. If you can’t do them in correct form, you should first begin working for conditioning your body for doing pushups.
The beginners neither need a trainer, nor have to go to a gym to learn and practice pushup workout. Here is a step-by-step guide, with instructions and videos, for you to learn how to do push-up workout correctly, using proper form and perfect technique, with instructions and videos.
How To Do Push Ups Easily For Beginners And Push up Routine For Beginners
In this program, we will first start with easy assisted forms of pushup exercise. These are modified push-ups: (i) Wall pushups (ii) Incline pushups and (iii) Knees pushups. Over time, you will gain strength and be able to perform full push-ups one day – and that will be a day for celebrations, as you finally achieve your goal.
Wall Push-Ups Instructions
This is the least aggressive push up, ideal for beginners and seniors – especially for those having wrist, elbow or shoulder issue. It’s is done using a wall for support.
Here’s how to do wall push-ups correctly?
(i) Stand in front of a wall facing it, with your feet 1 or 2 feet from the wall. The more is distance from the wall, the greater will be the intensity.
(ii) Lean slightly towards the wall and place your hands against the wall at shoulder height. They should be just wider than shoulder-width. Don’t place your hands very wide. Placing your hands too wide will decrease the range of motion of the pushups, reducing the overall effectiveness.
(iii) Slowly and deliberately bend your elbows and bring your face closer to the wall as much as you can. And then slowly and deliberately push your torso and face away from the wall and return to the starting position (that is until elbows are straight, but not locked). This completes one rep.
(iv) Work your way up to 20 reps without resting.
Watch this video to learn the proper technique to do Wall Pushups:
Incline Push-Ups Variation
The basic incline push up can be performed using kitchen counter, a bench, table or any other solid surface. For beginners or elderly people we recommend that they start with a higher incline because that is easier. Once they practice for some days, they can gradually move to a lower incline to increase the intensity.
Here’s how to do incline push-ups correctly?
(i) Stand facing the bench, table, or any other stable, elevated surface.
(ii) Place your hands on the edge of the elevated surface just slightly wider than shoulder-width apart.
(iii) Check that your feet are together and your body completely straight from head to heels. Your arms should be straight and perpendicular to your body.
(iv) Execute the movement while keeping your core engaged, back flat and body straight, and bend your elbows to slowly lower your chest to within a few inches of the edge of the bench.
(v) Make sure to keep your body rigid throughout the movement.
(vi) Pause, and then return to the starting position by pushing your body away from the bench until your elbows are extended, but not locked. This completes one repetition.
(vii) Keep going slow, and work up to 3 sets of 8 to 10 steady repetitions.
Watch this video to learn proper technique to do Incline Pushups:
How To Increase Intensity?
When you can perform 15 or more in a row, you may start lowering the surface you are using
Remember the steeper the incline, the easier the pushup becomes. If you have any major fitness problem or new to strength training, you may perform the incline push-ups with placing your hands on vertical surface of a wall.
The Knee Push-Up Variation
A knee push-up imitates the traditional pushup motion, except one variation – that is using your knees as support during the pushup movement to make it easier for the beginners and elderly persons.
How To Do Knee Push-Up Properly?
(i) Start in the similar position as a traditional push-up, but keeping your knees on the ground (preferably with a towel or mat beneath them) and legs together – either with your feet in contact with the floor or suspended in the air. Your arms should be straight and shoulders above your wrists.
(ii) While slowly bending your elbows, lower your chest to the ground, keeping your body straight from crown of your head to your knees.
(iii) Engaging your chest and core, push upwards through the palms of your hands so as to lift your upper body, until your arms are straightened. This completes one repetition.
Work your way up to 3 sets of 8 to10 repetitions.
Tip: Keeping your knees on the ground decreases the total weight you need to lift to complete knee pushup motion, yet many of the push-up’s benefits are retained.
Watch this video to learn proper technique to do Knee Pushups:
When To Move On To Do Full Push-Ups
Once you’ve built strength and endurance to do all the modified versions, you can move on to try full push-ups. When you first begin, you may only complete 2 or 3 full push-ups in its correct form. Don’t worry — keep doing them and try to complete your planned reps for the modified variations and a few more of the full version at your next workout session.
Building up to the full push-up version with correct form takes time and patience.
Watch this video to learn technique to do full pushups:
Have you tried any of the push up exercises for beginners? Please share your tips and experiences under the comments section below.