Beginner at Push-Ups? No Problem: Try this guide to push-up routines.
While you might think that push-up routines aren’t suitable for beginners, you can actually start doing push-ups from day one at the gym.
How can you do push-ups?
Though there are different ways to go about doing push-ups, there are basics that we should know before doing any kind of push-up:
- Lay down on a mat facing down, stretch out your arms and support yourself on the floor with your hands, keeping them a shoulder’s width apart.
- Extend your legs backwards and use only the tips of your toes to support yourself on the floor. If you’re just starting out, you can support yourself on your knees, leaving your lower legs and feet mid-air.
- Clench your butt and ab muscles throughout the entire exercise.
- Lower your body until your chest is very close to the floor (but you shouldn’t touch floor).
- Stay in the position for a moment and work your way back up to the starting position.
Push-ups are a simple and effective exercise that let you work on many muscles at the same time (including your leg and butt muscles).
Push-up routines for beginners
Don’t be ashamed if you’re just starting out at the gym and can’t do 200 push-ups like your peers can. They’ve had to have worked hard to get to that level. When starting out, it’s better to go slow and focus more on your technique.
These push-up routines will be really helpful in your first stages of working out:
1. Wall push-ups
Wall push-ups are a simple and great way to master the technique for push-ups. At the same time, you can workout your muscles.
Facing a wall, stretch out your arms and support yourself on the wall. Stand on your toes and bend your elbows as you move your torso forward. Your body should be lean forwards slightly. Don’t forget to always keep your back straight. Repeat 20 times.
2. Bench or table push-ups
After the wall push-ups, move onto the next step. You’ll need a bench, a chair or a low table. Support yourself on the bench using your hands, keeping them a shoulder’s width apart. Extend your legs backwards so they’re diagonal to the floor.
Your weight should be on your tip-toes. Bend your elbows and bring your body forward so that your chest almost touches the bench. Hold the position for a couple seconds then go back to the starting position. Do 20 reps.
3. Knee push-ups
This is the first closer step towards a standard push-up. The difference is that in this exercise, your legs aren’t fully extended, but rather, bent and the contact point with the floor is your knees (besides your hands).
Facing down, lay on your mat and support yourself with your hands, keeping them at a shoulder‘s width apart. Keep your weight on your knees, keeping your lower legs mid-air. Bend your elbows and bring your body towards the ground, bringing your face as close as you can to the mat. Return to the starting position. Do 20 reps.
4. Standard push-ups
Once you’ve done the previous exercises several times, you’ll be ready to move on to the original push-up.
You don’t need to do an excessive amount of reps. Support yourself on the floor on your hands and tip-toes. Bend your elbows and bring your body and face as close as you can to the floor. After a few seconds in that position, go back to the original position (where your body is diagonal to the floor).
5. Alternating touch push-ups
Now, you’ll be able to try out different kinds of push-ups to switch up your routine every now and then. For hand clap push-ups, touch your right hand with your left hand when you’re pushing yourself back up. Get your hand back into place and do another push-up. This time, as you go up, touch your left hand with your right hand.
6. Shoulder touch push-ups
These push-ups are similar to the previous exercise. Except for shoulder push-ups, reach for your right shoulder with your left hand. Get your hand back into place and do another push-up. When you push yourself back up, touch your left shoulder with your right hand.
7. Hip turn push-ups
This is a great exercise for toning your lateral ab muscles. In addition, it helps improve your coordination and balance.
When you’ve pushed yourself back up to the original position and have straightened out your elbows, remove your right hand from the floor and lift it as if to touch the ceiling with your fingers. When you’re reaching upwards, you also need to turn your body.
You should keep yourself supported on the floor with your left hand and the sides of your feet. Don’t forget to keep your stomach clenched the whole time.
8. Arm lift push-ups
This variation also can help us improve our coordination and balance. When you’ve straightened out your elbows, lift your right arm so that your shoulder touches your ear (with your hand pointing forward).
Hold the position for a few seconds and return to the starting position. After, do another push-up and lift your left arm forward. Repeat 10 times on each side.
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