Estimated reading time: 6 minutes
Pushups For Beginners
How To Do Pushups For Beginners: It all starts with beginner pushups. Wouldn’t you agree.
The pushup is an excellent bodyweight exercise that will build your pectoral muscles and overall upper-body strength. It’s also a great way to work on your core strength, core stability and posture. They don’t require any equipment and you can do pushups anywhere, anytime, and there are many variations of this moving plank to help get you started right now.
Here are the variations we feature in this article:
- Elevated Pushups
- Knee Pushups
- Standard Pushups
Table of Contents
Pushups For Beginners: Proper Pushup Form & Technique (All Types)
Below you’ll find a simple and easy 7-step guide to help improve your pushups and push up variations. It’s important to note that the 7-steps listed below are not just limited to beginner pushups, but are in fact “best practices” for all types of pushups and pushup variations. Follow along closely and you’ll be on your way to performing the perfect push-up immediately.
Time needed: 1 minute
How To Do Beginner Pushups [Step-By-Step Checklist]
- Hands Shoulder Width Apart
Position your hands shoulder-width apart with the fingers spread to form a strong foundation. Special note: Remember to push through the palms of your hands as well as your fingers.
- Neutral Head and Neck
The neck should not be flexed with the chin tucked or neck hyperextended (all the way back or up.) Instead, the head and neck should be in a neutral position with the eyes focused down and slightly out to the front.
- Neutral Spine (Neck to Toes)
Form a high plank position with a neutral spine (straight line) from the top of your head to toes. Your hips should be in line with your shoulders. Avoid hip sag.
- Shoulders Back and Down
Your shoulders should be back and down with the shoulder blades tight and retracted.
- Braced Core
You core muscles should be tight and braced with a high focus on diaphragmatic breathing.
- Glutes Clinched Tight
Your glutes should activated and clinched tightly together. While pushups are primarily an upper body movement, creating total body tightness will help improve your pushups.
- Elbows at 45°
The elbows should track at a 45-degree angle.
3 Simple and Easy Pushup Tips (Stop Making These Mistakes)
If you’ve been struggling with correct beginner pushup form, these three common mistakes could be the reason why. So review, take notes and remedy each mistake with the actionable steps I’ve listed below.
This is a very common mistake, but awareness is the first step. Avoid allowing your elbows to flare out, which causes internal rotation of the shoulder. Keep your elbows slightly tucked in with your shoulder blades squeezed together and down. Do NOT shrug your shoulders. Most importantly, elbows should track at 45° angles (mentioned above.)
Do NOT practice pushups with a sagging midsection. Avoid swayback posture by keeping a neutral spine with your hips in line with your shoulders.
Be sure to set a strong foundation before beginning any pushups exercise or variation. Hands should NOT be in front of your shoulders with the elbows forming a “T”, but instead your hands should be under your shoulders with the elbows forming an “A.”
To help with clarity, I’ve put together a short and simple powerpoint presentation to highlight the most common beginner push up mistakes which includes a pro tip and action item to help remedy these push up shortfalls. Click below to view it.
Pushups For Beginners: Variations and Progressions
So you’ve read the guide and you’re not sure where to start? Begin by following these simple push up variations to progress this exercise. As a result, you’ll be doing full sets of standard pushups with rock solid form each and every time.
Here’s the progression:
- Elevated Push-ups AKA Incline Pushups
- Knee Push-ups
- Regular Push-ups
Let’s take a closer look at each one.
Elevated Pushups
If you’re just starting out, Elevated Pushups or variations of them are a great first step towards the ultimate goal of performing full sets of standard pushups.
Elevated Pushups would include any of the following:
- Wall Push-ups (Against a wall)
- Bench Push-ups (Pictured above)
- Bar Push-up with a Smith Machine
Knee Pushups
Now that you’ve mastered Elevated Pushups progress to Knee Push ups. Knee Push ups are performed from the knees (as the name suggests) following the exact same protocol from the Proper Pushup Form and Technique (Standard Pushup) section list above.
Standard Pushups
The standard push up truly is the holy grail and absolute perfection is something to strive for. The standard pushup is performed from the toes and a true testament of absolute upper body and core strength strength. If you’ve had success with the aforementioned variations, now is the time try your hand with the standard version.
Additional Learning
Complete Guide To Proper Pushup Form [16 Videos + Infographic]
CLICK HERE To Read My Beginner Pushups Story and Gain Access to the Full Guide.
How To Do A Superman Plank [Benefits & Muscles Work]
CLICK HERE To Start Building a Stronger Core.
The Bottom Line
I can’t say that being a beginner is ever fun, pushups included, but we all have to start somewhere.
Let me be perfectly frank. Beginner push ups, elevated pushups, knee pushups, standard pushups or any variation of the pushup is a true measure of fundamental strength. In fact, they’re all beneficial to your health and you should give yourself a round of applause for doing ten or even one for that matter.
In closing, I’ll offer my best pushup advice: If you’re struggling, practice, practice, practice and practice again. If you’re lost, reference the guide and consequently, you’ll be well on your way to becoming the pushup pro you’re striving to be.
Until next time,
Christian
PS. Did you enjoy this “How To Do Push ups For Beginners” tutorial? If so, please share it with your friends on twitter, facebook and pinterest.
PPS. If you have have any questions, please leave them in the comments below or send me a message.
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