The Correct Way to Do Pushups for Beginners

Introduction:
Pushups are an effective bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, arms, and core. Proper form is essential, especially for beginners, to prevent injury and maximize benefits.

Body:
1. **Starting Position**: Begin by assuming a plank position with your hands shoulder-width apart and aligned with your shoulders. Your body should form a straight line from head to heels, with your core engaged and your feet hip-width apart.

2. **Hand Placement**: Place your hands firmly on the ground, with your fingers spread wide for stability. Your palms should be flat on the ground, and your fingers should point forward or slightly outward.

3. **Elbow Position**: As you lower your body, your elbows should be at a 45-degree angle to your torso, rather than flaring out to the sides. This helps protect your shoulders and ensures proper activation of the chest muscles.

4. **Lowering Phase**: Lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your chest nearly touches the ground, maintaining a straight line from head to heels throughout the movement. Focus on keeping your core tight and your back flat.

5. **Pushing Phase**: Push through your palms to extend your arms and return to the starting position. Keep your body straight and avoid arching your back or sagging your hips. Exhale as you push up, engaging your chest, shoulders, and triceps.

6. **Breathing**: Inhale as you lower your body down, and exhale as you push back up. Remember to breathe steadily throughout the exercise to maintain proper oxygen flow to your muscles.

7. **Repetition and Progression**: Start with a manageable number of repetitions, aiming for quality over quantity. As you build strength and confidence, gradually increase the number of pushups you do in each set. You can also modify the exercise by performing pushups on your knees or against a wall until you're ready for the full plank position.

Conclusion:
Mastering the correct form for pushups is essential for beginners to prevent injury and effectively target the muscles involved. By focusing on proper hand placement, elbow position, and body alignment, beginners can gradually build strength and progress toward more challenging variations of the exercise. Consistency and patience are key to mastering pushups and achieving your fitness goals.