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Push-ups for beginners [step-by-step] - complete guide

How to do Push-ups for beginners (step by step) with variations - complete guide

"Standard push-up is for advanced"

You may think that if you are not able to perform it. 
If you are doing it for the first time absolutely you say- this is not for me,  it's an 'advanced exercise'.
 
And i totally understand that it is challenging if you gonna this for the fist time.
But with regular practice, you will be able to perform it easily.
And, once you able to perform it then you'll get many surprising health benefits too.

In this blog, I'm gonna tell you only 3 press-up variations [step by step for beginners] that help you perform standard Push up easily.

These push-up variations not only make it easy to perform but, also target your different muscle groups.

- Wall push up


Muscles target:

chest, arms, and shoulder.

How to do:-

  • Stand with your feet together at arm's length away from the wall.
  • Place your hand flat on the wall. And keep your back straight.
  • Start to bend your elbow to lower your body towards the wall until your head touches the wall.
  • Raise your body up through your arm, away from the wall to come back to starting position by straightening your arm and repeat.
Perform 10-12 repetitions of 3 sets and take 1-2 minute rest in between the set.

If you easily perform 3 sets of this then move to the next one.

- Incline press-ups

To perform this- you require a bench, table, or chair.

Muscles target:

chest, shoulder, arms, core, and legs.

How to do it:-

  • Start by placing your hand shoulder-width apart (or slightly wider), on the edge of the bench.
  • Feet straight behind the body and back should be straight.
  • Keep your arm straight but don't lock your elbow.
  • Now start lowering your body until your chest touches to the edge of the bench.
  • Press up your body through your arm away from the bench to come back to the starting position and repeat.
Perform 10-12 repetitions of 3 sets and take 1-2 minute rest in between the set.

If you easily perform 3 sets of this then move to the next exercise.

- Knee push-up

To perform this you require free space and you.

Muscles target: 

chest, shoulder, arms, and abs

How to do:-

  • Lay down your body on the floor on your knees. Position your hand shoulder-width apart.
  • Keep your back straight.
  • Start lowering your body until your chest touches the floor.
  • Press up your body through your arm away from the floor to come back to the starting position and repeat.
Perform 10-12 repetitions of 3 sets and take 1-2 minute rest in between the set.

If you easily perform all three variations then you are ready to do a pushup.

See below how to do press-ups.

Standard push-ups

This is the same as a knee push up but the only difference is that you have to be on your feet instead of your knee.

Muscles target:

 chest, shoulder, arms, core, and legs.

How to do:- 


  • Lay down your body on the floor on your feet, just like a High plank position.
  • Position your arm straight shoulder-width apart and back straight.
  • Now, Start lowering your body until your chest touches the floor.
  • Press up your body through your arm away from the floor to come back to the starting position and repeat.
Some tips to perform:-

-Do push-ups on the mat (or yoga mat).
When you are doing knee push-ups, put a blanket under your knee so that you easily perform without any knee pain.

-You can also use a push-up bar, which makes it easy to perform.

- don't forget to perform some warm-up and stretching before starting to perform any exercise and cool down after performing.  

And, don't forget to inhale (while going up) and exhale (while going down).

Notes:- 
Always perform under the guidance of a personal trainer so that they can see you and tell you whether you are doing it right or wrong and will guide you to do it correctly.
      So that you'll not get any type of future injury.
and they will also guide you about warmup, cooldown, and stretching.



Try this and do let me know if it helps or not- in the comment.
And, don't forget to share it with friends and family or with the person who needs to see this.
Thank you!!

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