The Correct Way To Do Pushups For Beginners

Push-ups are one of the most effective bodyweight exercises, targeting multiple muscle groups simultaneously.
However, many beginners struggle with maintaining proper form, which can lead to ineffective workouts and even injuries.

Mastering the correct technique is crucial to maximizing the benefits of push-ups while minimizing the risk of injury.

Here's a comprehensive guide on the correct way to do push-ups for beginners.

1. Start with Proper Alignment

Begin in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and arms fully extended.

Your body should form a straight line from head to heels, with your core engaged and hips neither sagging nor piked.

2. Engage Your Core

Tighten your abdominal muscles to stabilize your torso throughout the exercise.

This helps protect your lower back and ensures proper alignment.

3. Lower Yourself Slowly

Lower your body by bending your elbows, keeping them close to your sides at about a 45-degree angle.
Lower yourself until your chest nearly touches the ground, maintaining a straight line from head to heels.

Avoid sagging your hips or arching your back.

4. Maintain Control

Focus on lowering and lifting your body in a controlled manner, rather than relying on momentum.

This helps engage the muscles more effectively and reduces the risk of injury.

5. Keep Your Elbows In

Avoid letting your elbows flare out to the sides, as this can strain your shoulders and increase the risk of injury.

Instead, keep them tucked close to your body throughout the movement.

6. Push Through Your Palms

As you exhale, push through the palms of your hands to extend your arms and return to the starting position.

Fully extend your elbows without locking them at the top of the movement.

7. Breathe Properly

Inhale as you lower your body and exhale as you push yourself back up.

Focusing on your breathing helps maintain rhythm and control throughout the exercise.

8. Modify as Needed

If you're struggling with full push-ups, start with modified variations such as knee push-ups or incline push-ups using an elevated surface like a bench or countertop.

Gradually decrease the incline or transition to full push-ups as you build strength and proficiency.

9. Practice Regularly

Consistency is key to improving your push-up technique.

Incorporate push-ups into your workout routine 2-3 times per week, gradually increasing the number of repetitions as you get stronger.

10. Listen to Your Body

Pay attention to any discomfort or pain during push-ups.

If you experience sharp pain or discomfort in your joints, back, or shoulders, stop immediately and consult a fitness professional or healthcare provider.

By following these guidelines and practicing consistently, beginners can master the correct technique for push-ups and reap the full benefits of this powerful exercise.

Remember, proper form is essential for maximizing results and preventing injury.
So, take your time, focus on technique, and enjoy the journey to stronger, fitter, and healthier muscles.