How to do Push Ups for Beginners

Basic Push-up

Push-ups are an ideal exercise. They can be done anywhere, require no equipment and results can be seen quickly. The most basic push up brings definition to your triceps, biceps, chest, shoulders, back and torso. There is no doubt that this exercise delivers results.

A push-up, according to Websters dictionary, is a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms, while keeping the back straight and supporting the body on the hands and toes.

How to do push ups, classic style:

• To begin, position yourself face down on the floor with your weight balanced on your hands and the balls of your feet.

• Hands should be placed just wider than shoulder width apart.

• Keeping your back straight, bend your elbows to lower yourself to the floor. Keep your glutes and abs tight, no sagging in the middle.

• When your chest is just off the floor, exhale and push yourself back up to the starting position.

Although the instructions are simple; push-ups are an intense exercise and demand concentration. Do them slowly, maintaining a solid core at all times. Your body weight should be lifted entirely by the arms. It is tempting to share the stress and use your stomach or lower half of your body to pull up, but doing just a few push-ups in proper form is much better than a dozen more performed improperly.

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Beginners Modification

If even a single push-up on your toes is difficult, consider starting with this modification.

Push-ups for Beginners:

• Position yourself face down on the floor. Balance yourself on your hands and knees, with your feet lifted off the floor.

• Keep your gluts and abs tight and your back in a diagonal line with your head and neck.

• Lower yourself to the floor, stopping before actually touching the floor. Your elbows should reach a 90 degree bend.

• Now, push yourself away from the floor. Do not arch your back, or lock your elbows.

Proper breathing techniques makes a huge difference in your energy level. While performing push ups, inhale on the way down, exhale on the way up.

Advanced Variations

Regardless of where you start, whether it is with beginner push-ups on your knees or standard push-ups, consistent exercise will increase your strength and stamina. Challenge your body with a few repetitions of a harder version at every workout, soon the harder version will become as easy as the beginner push up.

Advanced Variations on how to do push-ups:

Push-ups can be performed with your feet on a stool, or placing one hand on a bench, alternating arms between sets.

Placing your feet on a stability ball is another way to amp up the results. Maintaining proper form while balancing on a stability ball requires all your muscles to be at attention.

One arm push-ups, crossing your ankles and holding onto weights are another way of increasing the level of difficulty in push-ups.

Chart Your Progress

Keeping a written log of how many push-ups you can perform is a good way to see your progress. Be honest with yourself, even if it is humbling at first. Only count the push-ups done in proper form. Watch your strength grow over the next days and weeks by consistently increasing your repetitions and attempting harder versions.