How to Do Push Ups for Beginners

In today's world, where people are so busy with their work, doing simple home exercises like push-ups, running, and pull-ups can be beneficial. These traditional exercises give you the freedom to do exercise at your home. Also, these exercises do not require you to pay heavy gym fees or pay for other equipment. 

Now, if you are reading this blog, I assume you cannot do push-ups, or your reps are very low. Worry not. This blog will guide you and tell you how to train your body and do your 1st push-up easily. We will cover what push-ups are, what their benefits are, a step-by-step guide to doing your 1st push-up as a beginner, and many essential tips so that you can master push-ups on your own. So let's begin our guide without any further due.

What are Push-ups? 

Push-ups are a classic bodyweight exercise that can be performed without equipment, making them accessible and convenient. They primarily target the pectoral muscles (chest), triceps, and anterior deltoids (shoulders). Push-ups also engage the core, lower back, and stabilizer muscles throughout the body.

To perform a proper push-up, keep your body straight from head to heels, engaging your core to maintain this posture. The movement should come only from bending and straightening the elbows. Lower your body until your chest is close to the ground, then push back up.

If you're unable to do a full push-up at first, it's helpful to build strength by holding a plank position. Once you can hold a solid plank for 2–3 minutes with good form, you'll have built the core stability needed to begin practising push-ups more effectively.

Benefits of Push Ups 

There are many benefits of doing Push ups. 

1. Push Ups Makes Your Muscles Stronger

Anyone who exercises regularly knows that push-ups are a great way to build muscle strength. They primarily target the chest, shoulders, and arms. When you perform a push-up, your body works against gravity, which helps strengthen your muscles over time.

With regular practice, you'll likely notice your arms becoming more toned and powerful. Push-ups also help improve core strength, which supports your back and makes everyday tasks easier.

2. Push-ups are Good for Your Heart

Push-ups are a great exercise for building upper body strength, but they're not just for muscle gain. They also offer benefits for heart health. When you do push-ups, your heart works harder to pump blood to your muscles, which helps improve circulation and strengthens the heart.

According to some studies, regularly doing push-ups may lower the risk of heart disease. It's a simple and effective way to support your heart and overall health.

3. They Require No Equipment

One of the best things about push-ups is that you don't need any equipment to get started. While you can use tools like push-up boards to increase the intensity, beginners can easily start at home using just their body weight.

This makes push-ups a simple, affordable, and convenient exercise for anyone. It's a great workout option for people who don't have time to go to the gym or invest in expensive fitness equipment.

4. Push-ups Can Be Done Anywhere

Push-ups are one of the best flexible exercises someone can do. You can do them in your room, living room, park, or even during a short break at work. You can easily fit them into your routine since they don't need much space or equipment, whether morning or evening, indoors or outdoors. Push-ups are always an option for staying active and fit.

5. Doing Regular Push-ups Improves Posture

Yes, doing regular push-ups can help improve your posture. Good posture means standing or sitting correctly to keep your body aligned. As mentioned earlier, push-ups help strengthen your back and shoulder muscles. These two are key muscle groups that are vital in maintaining a straight, upright posture. When your posture is good, you tend to feel more confident and are less likely to experience neck or back pain.

6. Push-ups are Great For Burning Calories

Push-ups may seem simple, but they can burn many calories. Since push-ups engage multiple muscle groups simultaneously, your body uses more energy during the exercise. This not only helps burn fat but also supports maintaining a healthy weight.

You can improve your overall fitness and shape your body by including push-ups in your daily routine. All without spending hours at the gym.

7. Push-ups Boosts Body Balance

Push-ups require you to balance your body on your hands and toes, which trains your muscles to work together. This coordination helps improve your control over your body and makes your movements more efficient.

As your balance improves, you'll find it easier to stay steady during other activities, such as running or exercising. Better balance also helps reduce the risk of injuries. It's a simple yet effective way to build a more stable and stronger body.

8. Do Not Require a Lot of time to Perform Push-ups 

Push-ups are a perfect fit if you have a busy schedule like I do. They don't require much time or space, and even doing just a few reps can help you stay fit. There's no need for a large workout area or a trip to the gym. You can do push-ups anywhere without any equipment.

In 5 to 10 minutes daily, push-ups can offer impressive health benefits and help you maintain an active lifestyle.

How to Do a Proper Standard Push-Up (Step-by-Step)

Step 1: Start in a High Plank Position

The plank is a great exercise if you cannot do push-ups as a beginner. Place your hands on the floor to perform a high plank, slightly wider than shoulder-width apart. Make sure your arms are straight and your fingers are pointing forward. Your shoulders should be directly above your wrists. Keep your legs straight, and position your feet together or slightly apart for better balance.

Step 2: Keep Your Body Straight

Your body should form a straight line from your head to your heels. Avoid letting your hips drop or rise too high. Engage your core by tightening your stomach muscles and keeping your back flat. This helps protect your spine and ensures your form remains correct during the exercise.

Step 3: Lower Your Body

Now, bend your elbows and lower your body towards the ground. Keep your elbows at about a 45-degree angle from your body. Neither too wide nor too close. Lower your upper body until your chest is a few inches above the ground. While lowering and pushing back up, maintain control and balance in your upper back.

Step 4: Push Back Up

Now, push through your palms to straighten your arms and lift your body back to the starting position. Make sure your body stays in a straight line throughout the movement. Exhale as you push yourself up, and avoid rushing. Remember, controlled movement yields better results.

Step 5: Repeat

Repeat the movement as many times as you can while maintaining good form. If you're starting with push-ups, aim for 5 to 10 reps. Gradually increase the number of push-ups as you get stronger. Focus on performing each rep with proper form rather than rushing through them with incorrect technique.

Why Can’t I Do a Push-Up?

You might be unable to do a push-up for several reasons, and that's completely okay! One common reason is a lack of upper body strength, meaning your chest, arms, and shoulders might not be strong enough to lift your body.

Another reason could be a weak core. Push-ups require a strong core to keep your body straight and balanced. Poor form or posture can also make push-ups harder. If your hips drop or your back isn't straight, it becomes more difficult to complete the movement.

Sometimes, extra body weight can also make push-ups feel harder. Lastly, tight muscles or joint pain, especially in the wrists or shoulders, can prevent you from doing a proper push-up.

But here's the good news: you can build strength with practice and some easier push-up variations, such as wall or knee push-ups. You'll slowly and steadily work your way up to a full push-up!

Push-Up Progressions for Beginners

1. Wall Push-Ups

Wall push-ups are the easiest variation of push-ups and are perfect for complete beginners. Stand facing a wall with your hands placed shoulder-width apart. Slowly bend your elbows to bring your chest closer to the wall, then push back to the starting position. This exercise helps build basic upper body strength with minimal strain on your joints.

2. Seated Push-Ups

In seated push-ups, sit on a sturdy chair or bench with your hands gripping the sides. Push down through your arms to lift your body slightly off the seat. This builds arm and shoulder strength and gets you used to the push-up motion with minimal pressure on your lower body.

3. Kneeling Push-Ups

Also known as modified push-ups, kneeling push-ups are performed by keeping your knees on the ground instead of your toes. Your hands remain in the same position as in a standard push-up. This variation reduces the body weight you need to lift, making the exercise more manageable while effectively strengthening your chest, shoulders, and arms.

4. Incline Push-Ups

Incline push-ups are performed with your hands on an elevated surface, such as a bench, table, or box. The higher the surface, the easier the push-up becomes. This variation is a great way to gradually work toward a full push-up while reducing the strain on your upper body.

5. Incline Eccentric Push-Up with Full Reset

This version is a bit more challenging. Start in an incline push-up position and slowly lower your body toward the surface in a controlled motion. Once you reach the bottom, stand up and reset to the starting position. The slow-lowering phase helps build strength in your muscles by focusing on the eccentric part of the movement.

6. Eccentric Push-Up with Full Reset

This variation follows the same concept as the previous one, but it's done on the floor. Lower your body slowly, like in a standard push-up, focusing on control and proper form. Once you reach the bottom, reset it by returning to the starting position instead of pushing it back up. This movement helps build strength for the pushing phase and is an effective way to progress toward a full push-up.

7. Standard Push-Up

After building enough strength and stability through the earlier progressions, you're ready for the standard push-up. Keep your body straight, lower yourself with control, and push back up. It may take time to reach this stage, but you'll get there with consistent practice!

Tips for Success

1. Comfort Measures

Starting your push-up journey should never be uncomfortable or painful. To make the experience smoother, use a yoga mat or a soft workout surface to cushion your knees and wrists. If you often feel pressure on your wrists, try using push-up bars or even doing knuckle push-ups to keep your wrists in a more neutral position. And don’t forget to warm up! A few minutes of arm circles, shoulder rolls, and chest openers can go a long way in preventing strain.

2. Maintaining Overall Form

Form is everything when it comes to push-ups. Trust me, it’s better to do 5 perfect push-ups than 20 sloppy ones. Focus on keeping your body in a straight line—from your head down to your heels. Engage your core and glutes as if you’re holding a solid plank. Avoid common mistakes like letting your hips sag or sticking your butt up in the air. Think of your body as one strong, straight unit moving with control.

3. Building Strength for Push-Ups

If you’re struggling with standard push-ups right now, don’t sweat it—it’s all part of the process. Start by adding strength-building exercises like planks, shoulder taps, and negative push-ups (where you lower slowly) into your routine. You’ll be surprised at how much strength you gain over a few weeks. Stick to a consistent schedule of 2–3 sessions per week, and you’ll see real progress.

4. Strength Training & Sculpting Tips

To really level up, complement your push-ups with resistance training. Exercises like dumbbell rows, chest presses, and dips can accelerate your upper-body strength. And don’t forget about your diet fueling your body with protein-rich meals is key to building lean muscle and recovering properly. You’re not just doing push-ups here; you’re sculpting a stronger, more capable you.

5. Workout Schedule for Push-Up Training

It’s helpful to have a schedule you can stick to. If you’re a beginner, aim for 3 sets of 5–10 reps, two or three times a week. Once you’re feeling stronger, increase it to 3–4 sets of 10–15 reps. For advanced folks, go for 4–5 sets of 15–20+ reps and mix in variations to keep things exciting. Keep track of your reps, sets, and how you feel after each session. You’ll stay motivated and see just how far you’ve come.

Conclusion - How to Do Push Ups for Beginners

Push-ups may look tough at first if you're a beginner, but with the right steps, anyone can do them. You don't need to go to the gym or have expensive fitness equipment. You need a bit of patience and practice. Start slow with easier variations and focus on keeping your form right. As you get stronger, you will see progress and feel more confident. Whether you want to build muscle, burn fat or get healthier, push-ups are a great exercise to start. Remember, it is not about being perfect, it's about showing up daily. Keep going, and you will soon be doing full push-ups with ease. So with that, we will end this guide here only. To read more informative blogs like this, visit Mudgar Club!