How to do Push Ups for Beginners

Push ups are one of the most effective exercises that you can do for building upper body strength. Whether you are a complete novice to fitness or have been hitting the gym for years, push ups are a great way to challenge yourself and build functional strength. If you’re just starting out, don’t worry. We’ve got you covered with some helpful tips and tricks to get you on your way to mastering the push up.

First off, it’s important to note that push ups require proper form to avoid injury and get the most out of the exercise. To begin, start on all fours with your hands shoulder-width apart and your feet together. Slowly lower your body until your chest is almost touching the ground, then push back up to the starting position. Repeat this motion for as many reps as possible.

But what if you’re struggling to do a full push up? Don’t worry, there are plenty of modified push ups you can try to build strength and work your way up to the full version. One great modification is the knee push up. Start in the same position as the full push up, but instead of keeping your legs straight, rest your knees on the ground. Lower your body and push back up, just like with the full push up. Another modification is the incline push up. Find a sturdy surface like a bench or step and place your hands on it, with your feet on the ground. Lower your body towards the bench, then push back up.

When it comes to building strength, consistency is key. It’s better to do a few push ups every day than to do a ton of them once a week. Start with a manageable number of reps, say 5–10, and gradually increase as you get stronger. You’ll be surprised how quickly you’ll progress with regular practice.

Another important factor is breathing. Make sure you inhale as you lower your body towards the ground and exhale as you push back up. This will help you maintain proper form and avoid holding your breath, which can lead to dizziness or fatigue.

If you’re looking for a more intense workout, try incorporating some different types of push ups into your routine. Diamond push ups, where your hands are positioned close together in a diamond shape, are great for working your triceps. Wide grip push ups, where your hands are positioned wider than shoulder-width apart, target your chest and shoulders. And if you really want to challenge yourself, try some plyometric push ups, where you push off the ground and clap your hands before landing back in the starting position.

As you progress and get stronger, don’t be afraid to challenge yourself with more difficult variations. One such variation is the one-arm push up. Start in a regular push up position, then shift your weight to one arm and lower your body towards the ground. This one takes a lot of practice and strength, so don’t be discouraged if you can’t do it right away.

In conclusion, push ups are a fantastic exercise for building upper body strength and improving overall fitness. With proper form, consistency, and a willingness to challenge yourself, you’ll be doing full push ups in no time. And remember, always listen to your body and take breaks when needed. Happy pushing!