Are you looking for an easy way to get more active, but don't know where to start? Push-ups are a great exercise that almost anyone can do. They are fantastic for building strength in your arms and upper body, as well as improving core stability. Plus, they only require minimal equipment - all you need is enough space to do them!
If you're new to push-ups or want to learn how best to incorporate them into your routine, read on and find out how to start a push-up routine for beginners!
- 1 The Meaning Of Push-ups
- 2 What Are The Benefits Of Push-Ups?
- 3 Different Types Of Beginners Push-Up Variation
- 4 Other Push-up Variation To Try On!
- 5 How Many Push-ups Should A Beginner Do A Day?
- 6 Starting Position Safety and Precautions
- 7 How To Perform A Push-up?
- 8 4 Progressions To Help You Achieve Your First Full Pushup
- 9 Common Mistakes and Tips
- 10 Final Thoughts
The Meaning Of Push-ups
Push-up exercises are activities with heavy body weights that contribute to their attractiveness and can improve strength in the entire body. During these exercises, your body forms an arch and you move from one position to the other by straightening your arms.
The goal is to press the body off the ground while maintaining an arched position. When done correctly, Push-ups can have many benefits.
What Are The Benefits Of Push-Ups?
These abdominal muscles are used to maintain rigidity during push-ups. As push-ups involve several joints, it is an extremely complicated exercise. In push-ups, the upper body muscles include the lumbar muscles in the shoulders, the pectoral muscles in the chest triceps, and the biceps in the upper arms.
Sometimes it takes you a little push against something, a door, or a cart. The functional fitness gained from pushing up is the strength necessary for performing such movements.
Learning to do push-ups gives you the possibility to:
- Increase your upper-body strength. This applies to other workouts as well, such as bench presses and burpees. Furthermore, regular actions like moving furniture, opening heavy doors, and getting up from the floor will be safer and easier.
- Enhance your cardiovascular fitness. Push-ups use many big muscles at once, making your heart work harder to get the blood to the tissues.
- Increase shoulder stability and strength. It helps to build muscles around the shoulder joint, enhancing its stability and preventing shoulder injuries.
- Develop your core strength. When you do push-ups correctly, it requires you to engage your abs and lower back muscles to keep your body in a straight line. So not only does it help you strengthen your arm and chest muscles but also strengthens your whole core!
- Workout anyplace. You can get a full-body exercise by adding push-ups to a bodyweight circuit, regardless of your tight schedules or limited access to a gym.
- Boost your self-esteem. Push-ups can make you feel more confident and strong, especially if they've been on your fitness to-do list for a long.
Different Types Of Beginners Push-Up Variation
This is some variation of this routine that will help you get fit for standard push-ups.
It is a good tool if you have difficulty doing regular push-ups. Start in an upright position with your feet shoulder-width apart and your arms extended forward. Place your hands on a chair, then slowly bend your elbows and lower yourself until you touch the seat of the chair with your chest. Then, press up to the starting position.
Incline push-up is great for beginners because it reduces arm and chest muscle strain by making gravity work in your favor. Place your hands on a wall or stable surface, then move your feet back until you feel comfortable. Then, lower your body towards the surface while keeping your core tight and your body in one straight line. Once your chest touches the surface, press up with your arms until you reach the starting position.
You can do this exercise from a standing or seated position and it will help to strengthen your core and arm muscles. Start by getting into a push-up position on your knees, then gradually lower your body. When your chest is almost touching the floor, press up again until you reach the starting position.
For a more advanced knee push-up, you can try the elevation variation. Place your toes on an elevated surface such as a stool or step and then get into the standard push-up position. Now lower yourself until your chest is almost touching the ground, then press up again to the starting position.
These are great for strengthening the back and shoulder muscles. Stand against a wall, then extend your arms straight ahead at shoulder height. Bend your elbows and lower yourself until your chest is almost touching the wall, then press up again to the start.
Once you're confident with the various exercises, it's time to try standard push-ups. Start in a prone position with your arms straight below your shoulders and palms flat on the floor. Bend your elbows and lower yourself until your chest touches the ground, then press back up to your initial position.
For those looking for a more challenging exercise, the decline push-up is perfect. It helps build strength in your arms and chest while also working your core muscles. Place your feet on an elevated surface such as a bench or step and get into the standard push-up position. Lower yourself until your chest touches the floor, then press up again to the starting position.
By mixing up your push-up routine, you can ensure that it remains challenging and effective. When beginning any exercise regimen, it is important to start slowly and work up gradually. Give yourself time to adapt and build strength before increasing the intensity of the exercise.
Just remember to keep proper form, be consistent with your workouts, rest when needed and have fun. With practice and dedication, you’ll be nailing regular push-ups in no time!
Other Push-up Variation To Try On!
You can use the Push Up for a variety of different muscles. Here are a few more variations you can try for different muscle groups:
Knuckle Push-ups: This variation focuses on the triceps and is done by placing your knuckles on the ground instead of your palms.
Hindu Push-ups: This increases flexibility in the spine and engages your whole body, from shoulders to toes.
Single-Arm Push-ups: This variation helps to improve core strength by engaging your obliques and stabilizing muscles in addition to your chest, shoulders, and arms.
Clapping Push-ups: This boosts explosiveness as you push up off the ground with enough force that you can clap your hands in the air.
These variations can help you get more out of your push-up routine, no matter what your level of fitness is.
How Many Push-ups Should A Beginner Do A Day?
The number of push-ups a beginner should do depends on their fitness level and how much effort they are willing to put in. To start, aim for 2 sets of 5-6 push-up repetitions. As your strength and endurance increase, you can gradually increase the number of repetitions per set, or add more sets to the routine as many push-ups a day.
Remember, it is important to listen to your body and rest when needed. Pushing yourself too hard, in the beginning, can lead to fatigue and injury.
Starting Position Safety and Precautions
Before you start your push-up routine, it is important to make sure you are in the correct starting position:
Start with your hands and feet shoulder-width apart.
Keep your back straight and core tight.
Gaze forward towards the floor.
You shouldn't do pushups if your arm or elbow hurt. Consult the physical therapy provider to determine the best exercises for you.
When protecting your wrists, you may need to use a dumbbell or push-up bar to keep the hand seated. If shoulder pain occurs while lifting weights, stop the activity.
Repeat at a rate you need according to your workout schedule. You can do push-ups, if required, by completing an army physical fitness test.
Finally, be sure to warm up your body before doing push-ups. This will help to prevent injury and maximize the benefits of your exercise routine.
By following these simple tips, you can safely and effectively start a push-up routine as a beginner and achieve the results you desire.
How To Perform A Push-up?
Now that you know the basics of starting a push-up routine, it’s time to get into the actual exercise itself. Here is a step-by-step guide on how to perform a push-up:
Start in the Plank Position: Begin by getting into a plank position on your toes and hands, with your arms straight and shoulder-width apart. Make sure to keep your back straight and core tight throughout the entire exercise.
Lower Your Body: Slowly lower yourself down until your chest is almost touching the floor, keeping your elbows close to your sides.
Push-Up: Once you reach the bottom of the push-up, press up with your arms and slowly return to the starting position.
Repeat: Remember to keep proper form throughout the entire exercise and repeat as many times as desired.
4 Progressions To Help You Achieve Your First Full Pushup
To master pushing ups you must divide the exercise into simple, achievable exercises. As a result of this training, you develop a strong ability and ability to complete pushups.
In the same vein - depending on your fitness levels you can add this progression at any stage of training. In all situations, you must warm up properly.
The progressions are:
High Plank Holdings
This holds incredibly well when you work on pushing it up and it’s often ignored. This might help in considering the high platform held as its base for the movement since that is the beginning point (or ending point!) of every pull-out. It's possible to strengthen our core as well.
To do this, all you have to do is start in the plank position, make sure your shoulders are completely aligned with your wrists, and keep a challenge on the core. You can either hold this for as long as possible or incorporate some push-up variations in between if desired.
Alignment and Proper Push-up Position
It's crucial to take care of your body shape and alignment when doing a pushup or modifying it for your specific exercise. How does one put some broomsticks around their neck?
As your starting position is established and you do your pull-up, your imaginary broomstick must keep contact with your body in three places.
First, your head must remain in line with your spine. Second, the broomstick should press against both shoulders at the same time. And finally, it should also press along the length of your back as you perform the exercise.
This ensures that you are engaging all of your muscles correctly and keeping good form. It is also a great way to track your progress and make sure you are doing the exercise correctly.
Incline Eccentric Push-Up With Full Reset
Eccentric training mainly focuses on the positive component of a workout — the descent of the push-up. Working on an incline increases strength by reducing the weight you have in your back.
Learning to descend with control while maintaining perfect positioning helps strengthen yourself and bring your goal closer to your push-up goal.
To do this, first, place your hands on an elevated platform like a bench or chair. Slowly lower yourself down to the same level as when you would be doing a regular push-up, making sure to keep perfect form.
Once you reach the bottom of the incline, quickly reset and press back up into starting position.
Eccentric Push-Up With Full Reset
You will now do an eccentric part of the Push Up like your first pushup workout. But it feels harder because you have a higher amount of weight and resistance.
The way to do this is the same as your first exercise, except you will be starting at the bottom of a regular push-up and slowly rising. This can help you build strength in the muscles used while doing a push-up.
Make sure your core remains tight throughout the entire movement, keep your back straight, and keep your elbows close to your body. Once you reach the top of the Push-Up, quickly reset and press back down into starting position.
Common Mistakes and Tips
Finally, be aware of the common mistakes that you can make while doing these exercises. Take note of the five important points to ensure you get the best out of your workout:
1 - Elbow Angle
This is the common mistake people make while doing pushups. Make sure your elbows stay at a 90-degree angle when performing a push-up to ensure you are engaging all the correct muscles and not putting too much strain on your shoulder joints.
2 - Stretching
Sometimes, they do it wrong by not stretching before or after their workout. Make sure you do some dynamic stretching and warm up your muscles beforehand, to ensure that they are ready for the following exercise. This will not only help you warm up and cool down but also prevent any injuries from occurring.
3 - Posture
It is also important to practice good posture while doing your push-ups, as this will help you get the maximum benefit out of them. Keep your core tight and make sure that your body is aligned with your wrists at all times.
4 - Core Strength
Your core is an important factor in any workout routine, and push-ups are no different. Keep your core tight and engaged to ensure that you're getting the most out of the workout. Doing it wrongly can make your push-up look sloppy and won't target the correct muscles.
5 - Slow Tempo
Finally, it is important to keep a slow tempo when performing each exercise. Moving too quickly can put too much strain on your joints or muscles, therefore leading to injury. Taking your time and keeping a good tempo will help you get the most out of each exercise.
Now that you know the basics of how to do a push-up routine for beginners, it is time to put it into action. Remember to practice good form and posture, keep your core engaged throughout the entire exercise, and work on your tempo when performing each one.
By following these tips, you will be sure to improve your push-up technique and get closer to your goal.