How to do Push Ups | Beginners Guide to Perfect Push Up(Steps to do, Variations, Benefits)
Starting to workout in general, as a beginner can be a bit tough. Getting used to the different forms of exercise and perform them correctly can be a bit tricky. Let’s start by learning about the most basic bodyweight exercise called the PUSH UPS.
Pushups are one of the most basic bodyweight exercises out there that helps you in targeting your upper body (chest, triceps, core, and the shoulders to be specific). There is absolutely no need for any kind of equipment to perform push ups. There are also a lot of variations of the normal pushups exercise to help you in progressing towards a more difficult form of this exercise.
Start by trying to perform regular pushups.
How to do Push Ups?
Steps to perform a Pushup :
- Get down on all four limbs and straighten your arms and legs.
- Place your palm under your shoulders.
- Now bend your elbows to lower your upper body so, as to touch the ground with your chest.
- Then push yourself back up into the starting position.
Follow the given instructions and try to perform as many pushups as you can. If you were able to perform 5 or less than 5 pushups you should try variations that will reduce the load so that you can easily perform more repetitions.
Variations Of Push Ups :
1. The wall pushup :
The wall pushups when performed regularly will give your shoulders and chest the necessary strength to perform more number of repetitions of the standard pushup exercise. The wall pushup grants you full control of the difficulty. The exercise gets easier or challenging based upon the distance between your feet and the wall. The closer your feet to the wall, the easier it gets.
Below mentioned are the steps to perform a perfect wall pushup.
How to do wall pushups?
- Stand at a distance of 2 feet from the wall.
- Facing towards the wall, place your palms on the wall at shoulder distance.
- Bend your elbows and lean towards the wall until your nose is about to touch the wall.
- Then push yourself back into the starting positions
To target the triceps better, simply place your palms slightly closer (chest width) on the wall. And to increase the challenge place your feet a little further away from the wall.
To make it more challenging. Try doing the pushups using only one hand. Perform an equal number of repetitions with both hands alternately. Perform the wall pushups for a few days to get your joints habituated with the movement.
The wall pushup may look lame but are very beneficial for the long run and especially when you’ve mastered the movement and form while performing the wall pushups progress towards-
2. The Inclined pushup :
The inclined pushups are just a little tougher version of the wall pushups. To perform the inclined pushups you need a bench in front of you. If you do the workout at home a lot of things can be as a bench e.g. a chair, sofa, table, bed, or whatever you can handle your weight.
The inclined pushups maximize the load on your chest eliminating most of the load from your shoulders and wrists. So this exercise proves to be almost perfect to prepare your body for further progression.
How to perform the inclined pushups?
- Stand with your face towards the bench. Lean on the bench with your hands straight out.
- Keep your hands on the bench comma shoulder-width apart. Keep your head straight to help with the form.
- Stretch your legs away from the bench. Embrace your core to support your back.
- Bend your elbows and take your chest towards the bench.
- Now push through the bench and get back to the starting position.
Do at least 2-3 sets of 15 reps and gradually progress towards a higher number of repetitions.
Now if you were able to perform more than 5 or 10 normal pushups then after a few days of working out you can try more challenging types of pushups.
3. The Declined Pushup :
The position for declined pushups is the same as a standard pushup only the feet are placed on a level higher than the shoulders. The declined pushups will help you in targeting your upper chest and shoulders. Slowly try to increase the number of repetitions day by day to progress towards an even more difficult variation of the pushup.
How to do Declined pushups?
- Get down on all fours with the bench behind you.
- Place your feet on the bench making an angle of around 450 with the ground.
- Now bending your elbows, take your chest down towards the floor keeping your head and neck straight.
- Then push yourself back into the starting positions.
4. The Diamond Pushups
The diamond pushups are an incredible pushup variant to target your triceps better. It’s my personal favorite. These are called the diamond pushups because of the hand position. The hands are placed close together making a diamond shape using your palm.
It is a great workout to add a lot of volume to your triceps very quickly. No doubt that it’s a bit difficult, but once habituated to it you’ll see some fast results in terms of your triceps.
How to do the Diamond pushups?
- Starting positions is similar to the normal pushups. Just bring your palms in right under your chest and make a diamond shape with your fingers and thumb.
- Go down bending your elbows while keeping your head straight.
- Push through the ground and get back into the starting position.
Do at least 5-6 reps for 3 sets each.
The Pushup isn’t a difficult exercise to perform but when done regularly gives great results. Just follow the instructions of this article and you’re good to go.
Look out for the joint pains, because if your joint hurts after a few days of workout you’re probably progressing a lot faster. Just Stay Calm. It may take some time, but you’ll get there.