Push-ups are an excellent exercise for building upper body strength, but beginners should focus on proper form and use modifications as needed to build up safely and effectively[1][2][7].
How to Perform a Standard Push-Up for Beginners:
- Start in a high plank position with your palms flat on the floor, hands slightly wider than shoulder-width apart, and your wrists stacked under your shoulders[1][2][5].
- Extend your legs straight behind you, feet about hip-width apart, so your body forms a straight line from head to ankles[1][2][7].
- Engage your core and tighten your glutes to maintain body tension and keep your hips level (avoid letting them sag or rise)[2][4].
- Bend your elbows at a 45-degree angle (not too close or too flared) as you lower your entire body toward the ground, moving as one unit[1][5][7].
- Lower as far as you can while maintaining a straight line; aim over time to have your chest touch or nearly touch the ground[1][5].
- Press through your palms to raise yourself back to the starting position, keeping your core and glutes engaged throughout[1][5].
Beginner Modifications:
- Incline or Wall Push-Ups: Place your hands on a sturdy elevated surface (like a bench or wall) to reduce the load until you develop more strength[3][7].
- Knee Push-Ups: Keep your knees on the ground while maintaining a straight line from knees to shoulders. This modification reduces body weight and is easier to control[7].
- Seated Push-Ups: Sit on a bench and press down to lift your body slightly off the seat if full push-ups are too challenging[7].
Key Technique Tips:
- Keep your movements slow and controlled; focus on quality, not quantity[4][5].
- Look down at the floor to avoid straining your neck and keep your head aligned with your spine[2][7].
- If you feel pain (especially in the wrists, shoulders, or lower back), stop and reassess your form or choose an easier variation[1][7].
Beginner Routine Guidance:
- Start with three sets of as many reps as you can do with good form, stopping when you feel like you could perform only two or three more reps without compromising technique[1][3].
- Train push-ups two to three times per week, allowing at least one day of rest between sessions to recover[1][3].
- Gradually increase reps, sets, or progress to more challenging variations as you gain strength[3].
References
- [1] How to Do a Push-Up (or Safely Work Your Way Up to One) – Peloton
- [2] Proper Pushup Form and Technique | NASM Guide to Push-Ups
- [3] The Push-up Progression Plan (Get Your First Push-up!) – Nerd Fitness
- [4] The Perfect Push Up | Do it right – YouTube
- [5] How to Do a Perfect Pushup – Men’s Health
- [7] Pushups for Beginners: Seated, Standing, Kneeling, and Tips – Healthline