How to Do Beginners Push Ups

How to Do Push-Ups for Beginners

Just about every workout you encounter, from those in your latest fitness magazine to martial arts to boot camp, includes push-ups. These workouts assume you're already push-up-proficient, but you have to build up stamina and strength for this exercise.

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Don't avoid push-ups altogether because they're hard or you don't know where to start. You'll be missing out on a serious total-body calisthenic exercise.

Benefits of Push-Ups

During a push-up, your core works hard to hold your body rigid, your legs and buttocks fire to prevent your hips from hiking too high or sagging too low, your arms — specifically the triceps at the backs of your arms — assist the bending action at your elbows and your latissimus dorsi and trapezius muscles provide stability for your trunk.

Push-ups are versatile, too — hence their ubiquity. Drop and do 10 in any gym, in your living room, on a grassy field or in a hotel room. And when you're stronger, you can amp them up with one-legged and decline versions.

Beginners can modify push-ups so that they, too, can benefit from the exercise. Start with wall push-ups, move onto an incline variation and finally, do push-ups with knees supported on the ground. Over time, you'll work up the strength to do a full push-up and celebrate the body that gets you there.

Read more: What are the Benefits of Push-Ups?

1. Wall Push-Ups

The wall push-up is perfect for a beginner, especially anyone with wrist, elbow or shoulder discomfort.

HOW TO DO THEM: Stand in front of a wall. Place your hands against the wall at shoulder height. They should be slightly wider than shoulder-distance apart. Walk your feet back one to two feet so you're at an angle with the wall surface. The farther back you walk, the greater the intensity.

Bend your elbows to bring your face closer to the wall. Straighten your arms as you exhale and push your torso and face away from the wall. Bend your elbows again as you inhale and return to the starting position. This completes one repetition. Work your way up to 20 repetitions without resting.

2. Incline Push-Ups

Start with a higher incline, which is easier, and move to a lower incline after several workouts. Suitable props for an incline surface include a kitchen counter, a coffee table, a workout bench or a step.

HOW TO DO THEM: Place your hands on the incline surface with your hands at shoulder height and slightly wider than your armpits. Bend your elbows to create a 45-degree angle with your body.

Stop when your upper arms are parallel to the push-up surface. Extend your elbows to return to the start position to complete one repetition. Work up to three sets of 12 repetitions.

If you're working off a low surface that's just 10 to 12 inches from the ground and a full push-up is challenging, feel free to use your knees propped on the floor as support.

3. Knee Push-Ups

Using your knees as support during a push-up helps you build the strength in your chest and core so you can eventually do a full version.

HOW TO DO THEM: Lie flat, face down, on an exercise mat. Place your hands at shoulder height and a little wider than your ribs. Your thumbs will be right under your armpits.

Press up so that you're arms are extended and you're resting on the tops of the knees where they attach to your thighs. Bend your elbows until they're at a 90-degree angle. Extend your elbows to the start position to complete one repetition. Work your way up to three sets of 12 repetitions.

Moving On to Full Push-Ups

Once you've built strength through all the modified versions, you're ready to try full push-ups. When you first start, you may only accomplish two or three full push-ups before your hips sag or hike or you're unable to bend your elbows to a full 90-degrees. It's OK — finish your planned repetitions on your knees and try for a few more full variations at your next workout.

Building up to the full push-up with good form takes time and patience. How long it'll take you to build up to 12 or more full push-ups depends on your body strength, your workout experience and your dedication.

Are you having trouble doing push-ups, or perhaps even doing just 1 push-up? Then there are a few different techniques that you can do for beginners push-ups. Just being able to hold a push-up position with your back straight and keeping the core tight can take a decent amount of strength and endurance to begin with.

The easiest way to start building your pushing strength would be to find a kitchen counter, a railing, or anything that you can lean against to form a 45 degree angle with your body. Then get into the push-up position by having the shoulders tucked in and keeping your legs and abs are tight. This will help keep your back straight and engage more muscles from the core and back to help with the exercise.

Next, simply perform the push-ups. Even the most out-of-shape individual should be able to get at least 10 good range push-ups with this easy technique.



After you complete a set of "45-degree angle" push-ups, then try dropping down to the floor and holding your self in the push-up position. Remember to keep the body tight and rigid to support your back and prevent it from sagging down towards the floor. Hold this "leaning rest" position for as long as you can, then push your self into yoga position called downward dog. The downward dog position will relieve some tension from the core but it will continue to put tension on the shoulders.

Basic workout
10x - 45-degree push-ups
30 seconds - Holding the push-up position/downward dog.

Keep repeating this cycle for as many times as you can. Feel free to add a set of sit-ups in between.

In a week or two from starting this workout, you may want to move onto doing knee push-ups. You can also try doing sets of these throughout the day and really build up some rep numbers.

Pretty soon you will be able to do 1 push-up with perfect form. Then simply keep doing your set of 1 rep push-up throughout the day. It wont be long before you are cranking out some serious numbers.

Also keep in mind almost all the muscles in the body support yourself while doing a single push-up, so it would be wise to learn different body-weight exercises that will all help supplement your push-up training.

How to Do a Push Up

You don't need to join the Army to enjoy the many benefits of doing a proper push up. A basic push up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger. Simple push ups require no equipment other than your own bodyweight and your arms, and they can be done anywhere where there is a firm surface with enough space for you to stretch out flat in.

Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.

• Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes.
• If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push up grips, (they look like handles you put on the floor).
• Curl your toes upward (towards your head). The balls of your feet should touch the ground.

Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging. This position is called a "plank," which is used for other various exercises. This is the beginning and the end position of a single push up.

Pick the type of push up that works best for you. There are actually three types of basic push up variations that use different muscles. The difference is where you place your hands while in the plank position. The closer your hands are together, the more you will engage your triceps. The wider apart they are, the more you will engage your chest.

• Regular: your hands should be slightly wider than your shoulders. This works both your arms and your chest.
• Diamond: put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up.
• Wide-arm: place your hands a good way's out from your shoulders. This version mostly works the chest and requires less strength in the arms.

Doing a Standard Push Up

Get down on the ground. Lay with your toes on the ground holding yourself up with your hands. Lower your torso to the ground until your elbows reach a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Keep your body in a flat plank—do not drop your hips, and do not have your butt hanging in the air. It is important to keep your body as straight as possible. Remember to breath as you lower yourself.

• When doing push ups, your chest should come within inches of the ground each time you go down for a rep. Remember to keep your body at a flat level.

Raise yourself by pushing the ground away from you. Breathe out as you push. The power for that push will come from your shoulders and chest working in unison. The triceps (the muscle on the back side of your upper arm) are also contracted but they aren't the primary muscle group being used. Don't be tempted to use your rear end or your stomach. Continue to exert force until your arms are almost in a straight position again, make sure to not lock your arms.

Repeat lowering and raising at a steady pace. Each pair counts as a single push up. Do this until you finish your set or you hit your maximum.

Trying Advanced Push Ups

Do clap push ups. Push yourself off the ground with enough force to be able to clap while in mid-air. This can be done as a plyometric exercise.

Try a diamond push up. In the plank position, instead put your hands together beneath you in the shape of a diamond. Now do the push up with your hands in this form. This requires significantly more strength in your arms. To add more pressure to the chest try squeezing your hands together on the floor. The point isn't to move them; it's to get activation of the chest.

Do a scorpion push up. Begin to do a standard push up or a basic variation of the push up. When you finish lowering yourself, raise one leg off the floor bend your knee towards your back and to the side. Do individual sets for each leg, or alternate between legs.

Attempt a spiderman push up. Do a standard push up or a basic variation of push up. When you finish lowering yourself, lift one leg off the floor and pull your knee to the side up to your shoulder. Do individual sets for each leg, or alternate between legs. If done properly, this should engage the core in addition to the upper-body.

Try a one-armed push up. Spread your legs further than normal (for balance), put one of your arms on your back, and proceed with the push up using one arm.

Practice a knuckle push up. Instead of using the palms of your hands, put your weight on your fists, using the first two knuckles of each hand. These require more strength in the arms and wrists, and are a good way to condition your knuckles for boxing or martial arts.

Do a fingertip push up. If you are very strong, you can try doing push ups using only your fingers, instead of your palms.

Attempt elevated leg push ups. You can increase the difficulty of your push ups by putting your feet up slightly higher.

Making Push Ups Easier

Push up from your knees. If you aren't quite to the point of doing full push ups yet, try starting with your weight on your knees instead of the balls of your feet. Perform the push up as normal, and when you can do these easily start trying regular push ups.

Do push ups on an incline. You can make push ups easier by performing them with your hands on a somewhat higher level than your feet. Find an incline like a hill or use a piece of furniture to start your push up training until you are ready for a level surface.