For Beginners

Push Ups For Beginners

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Push ups are a fundamental bodyweight exercise that can be highly effective for building upper body and core strength when performed with proper form[1]. Beginners should focus on mastering the standard push-up technique, progressing gradually, and prioritizing form over quantity[3].

To perform a standard push-up:

  • Start in a high plank position with your hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from your head to your heels, engaging your core and glutes to avoid sagging or arching your back[1][2][3].
  • Bend your elbows at about a 45-degree angle from your body, lowering your chest toward the ground. Make sure to keep your body moving as one unit, with your nose, chest, and belly button reaching the same level[3][6].
  • Pause briefly at the bottom of the movement, then press through your palms to extend your arms and return to the starting position. Keep your core and glutes engaged throughout[3][6].
  • Aim to do as many repetitions as you can maintain with good form, stopping when you could manage only two or three more reps before fatigue impacts your technique[1].

Beginner-friendly modifications can make push-ups more accessible:

  • Knee push-ups: Perform the movement with your knees on the ground to reduce the amount of weight you lift, typically around 36–45% of your body weight[7].
  • Incline push-ups: Place your hands on an elevated surface, such as a bench, table, or wall. The higher the surface, the easier the push-up[1][3][5].
  • Wall push-ups or seated push-ups: These can be useful first steps for those working toward more challenging variations[7].

Practical tips for beginners:

  • Warm up before starting push-ups to prepare your muscles and joints[5].
  • Do three sets of your chosen variation, 8–10 reps per set, two to three times per week, giving yourself at least one day of rest between sessions for recovery[1][5].
  • Monitor your form throughout, focusing on a straight back, engaged core, and controlled movement rather than maximum repetitions[2][4].
  • If you experience wrist discomfort, perform push-ups on a yoga mat, keep wrists straight, or try push-ups with hands on dumbbells for a neutral grip[7].

As you get stronger, progress by adding more repetitions, increasing the number of sets, or advancing to a more challenging push-up variation[5].

References

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