How To Do Push-Up for Beginners

Push-ups are a great, full-body exercise.  This post is geared to those who categorize themselves as beginners or anyone needing to get back to the basics of perfecting their form.  

Read through tips for achieving that proper form and then move on to completing exercises. 

Feel free to repeat one exercise for several days before moving on to the next.

The 5 Benefits of Push-ups:

1. Build core strength by engaging the back and abdominal muscles.
2. Improve upper body strength targeting the chest, triceps, and shoulders.
3. Many variations to try depending on your fitness level
4. Increases heart rate due to using multiple muscle groups at the same time.
5. May improve posture through core strength. 

5 Tips For a Proper Push-up

• To help with form, opt to begin in front of a mirror or ask a workout partner to help. 
• Remember, proper form is important – it’s better to do a few correct push-ups instead of many with poor form.
• Utilize different hand positions depending on your comfort – normal, wide, diamond, and staggered.  If your wrists hurt when completing the push-ups, try using a push-up tool (see below) or bar that will better support your wrist. 

Push-up tool

• For your core – imagine making a straight line from your head to your heels.  Keep your head looking slightly ahead.  Your midsection should stay as straight as possible. If you feel your bottom raising towards the air, then it’s time to stop and reset.
• Keep your core engaged during the exercise – imagine clenching your abs like you are about to be hit in the gut.  This technique helps to keep your core tight and therefore build core strength. 

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

The Workout:

Exercise #1: The Wall Push-up 

Three sets of 15 repetitions each

• This is a great exercise to start with as it helps to wake up those muscles and begin building strength.
• Use a stable wall. Stand in front of a wall, extend your arms and hands until you are touching the wall with straight arms. While keeping your core tight, slowly lower your chest toward the wall.  Pause for a moment while your arms are making a 90-degree angle before pushing back up to the starting position.

Exercise #2: The Knee Push-up

Three sets of 15 repetitions each

• This is a great modifier as you move onto the ground but may not feel ready for a full push-up.  
• First, find an open space on the floor.  Keep your knees and wrists comfortable as you come into position.  If your knees hurt, then try placing an exercise mat, cushion, or folded towel under your knees for added support.  Similar to above, if you’re experiencing wrist pain, then opt for a push-up bar or hand weights for support.
• Place your knees on the ground and position your hand on the ground directly under your shoulders. Tighten your core and make a straight line from your knees to your head. 
• Lower your chest towards the ground until your elbows make a 60-degree angle and your chest is just above the ground. Hold for one second before pushing yourself back up to the starting position.

Exercise #3: The One Leg Knee Push-up

Two sets of 15 repetitions on each leg

• This move is similar to the knee push-up above except you are going to take one leg and extend it straight behind you.  
• Switch legs and repeat for two sets of 15 repetitions on each leg.

Exercise #4: The Static Push-up with a Drop

Three sets of 10 repetitions

• Start in a full plank position on your hands and toes. Place your arms directly underneath your shoulders with your elbows extended. Make a straight line from your feet to your head. Keep your abs engaged. 
• Slowly lower your chest to the floor and hold for 30 seconds before dropping down onto the floor. Push back up to the starting position.

The Bottom Line

Push-ups are an exercise that challenges the whole body, helping to improve your muscle building.  Remember, focusing on proper form first will help prevent injuries while also providing the best toning results.  Start slow and gradually work your way up with reps.