In this article, I discuss how to do push ups for beginner. Push-ups build both upper body and core strength.1 There are many optional variations; beginners can start with an easy version, while more advanced exercisers can try a challenging variation. You can do push-ups as part of a bodyweight exercise session, a circuit training workout, or a strength workout. Learning how to do push-ups properly is less complicated than it seems - read on for our tips, benefits, and 8 push-up variations.
How to do push-ups
To do push-ups, lie on all fours on the floor, with your hands slightly wider than shoulder-width apart. Don't lock your elbows; keep them slightly bent. Extend your legs back so that you're balancing on your hands and toes, feet hip-width apart. Once you're in this position, here's how you do push-ups.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
Benefits of Push-ups
The abdominal muscles that hold the body upright during push-ups are the rectus abdominis and the internal and external obliques.2 Since push-ups involve multiple joints, they are a compound exercise.
The upper body muscles that are used in push-ups are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arms, and the gluteal or buttock muscles and the erector spinae of the back.1
In everyday life, you often have to push things, from doors to shopping carts. The functional fitness you build through push-ups provides the strength you need to perform these movements. Working the stabilizer muscles around your shoulders can help protect you from rotator cuff injuries. 3
A 2019 study also found that people who can do 40 push-ups have a lower risk of heart disease than those who can’t do 10. 4 Push-ups can be used to measure upper body fitness, allowing you to assess whether you need to do more to keep your upper body working well.
Other Push-Up Types
If you're a beginner and want to take this exercise easy, or if you're advanced and want to take it a step further—or better target a specific muscle—there's a push-up type for you.
Bent-Knee Push-Up
This is a modified version of the standard push-up done on your knees instead of your toes. Be sure to keep your knees, hips, and shoulders in a straight line. Don't let yourself bend at the hips.
Incline Push-Up
You can also do incline push-ups to make this exercise easier. Stand a few feet away from a table or bench. Lower yourself until your elbows are at 90 degrees, then raise back up using the same push-up technique as above. Keep your core engaged throughout the movement.
Stability-Ball Push-Up
Add core stability work for increased difficulty and effectiveness. Make sure you can do about 20 basic push-ups before trying the stability ball push-up.
Retractable push-ups
Retractable push-ups are a more difficult push-up, performed with your feet elevated on a box or bench. You can adjust the height of the box to increase or decrease the resistance using just your body weight.
Clap push-ups
This is a plyometric exercise where you push yourself up with enough force that your hands come off the floor and you clap your hands in midair. This exercise is not for beginners. You can easily get injured if you don't do these exercises.
Diamond push-ups
The diamond push-up variation targets the triceps brachii.6 It is performed by closing your hands together and touching the index finger and thumb of one hand to the thumb of the other, creating a diamond shape on the floor. Then you do push-ups, touching the center of your chest and your elbows to your sides during each rep.
Push-ups with Lat Rows
This variation adds alternating dumbbell lat rows at the top of each rep. This modification increases the intensity of the exercise, activates the core stabilizers, and engages the latissimus dorsi (back) muscles.
To do this, instead of holding the dumbbells and pushing them off the floor, do push-ups with your hands. At the top of the movement, pull the weight up toward your chest and then lower it to the floor.
Medicine Ball Push-ups
Do a standard push-up with one hand on top of a medicine ball. This works the shoulders at a slightly different pace, which increases shoulder stability. You can also do alternating medicine-ball push-ups by rotating the medicine ball between your hands after each rep, which can help improve your balance.
Common Mistakes
It's easy to make mistakes with push-ups if you're feeling tired or don't have enough core strength. Look for these issues and switch to an easier variation if you can’t maintain optimal form.
Slumping in the middle
One of the most common mistakes is slumping in the middle, which is caused by not properly bracing the core or keeping the torso rigid throughout the movement. You can practice this with a modified plank exercise to increase your core strength.7 Once you’ve mastered this, try doing push-ups on your knees, practicing keeping your torso stable.
Improper neck alignment
Your neck should be in neutral alignment, with your head in a straight line with your spine, eyes on the floor, and the top of your head away from your feet. If you lift your chin up or lower your head so much that you can see your toes, you’re out of alignment.
Locked elbows
Locking your elbows at the top of the movement is a mistake you can make when you’re tired and want to take a break. But it puts too much stress on the joints and can lead to strain or injury. Always keep a slight bend in your elbows. If you're tired, it's time to rest before doing another set.
Hands too far forward
If your hands are farther away from your body than your shoulders, you're putting more stress on your shoulders. You can vary how close your hands are to get different effects, but they should still be below your shoulders.
Limited range of motion
If you only lower yourself partway through most push-ups, you're not getting the full benefit. It's better to use easy modifications (like kneeling or incline push-ups) that allow you to do a full range of motion.
Safety and Precautions
You should not do push-ups if you have a shoulder, wrist, or elbow injury. Talk to your doctor or physical therapist to see if this is an appropriate exercise for your specific condition.
If you want to protect your wrists, you can place your hands on dumbbells or a push-up bar so that they are in a neutral position. If you feel pain in your shoulder or hear a clicking sound in your shoulder during a push-up, stop the exercise.
Repeat as many times as necessary for your workout routine. If you need to pass a fitness test, there are a few simple techniques you can use to build your strength and endurance to do more push-ups.
Beginner FAQ: How to Do Push-Ups
Q1: What are push-ups, and why are they important?
Push-ups are a strength-training exercise that works your chest, shoulders, triceps, and core. They improve upper body strength, endurance, and overall fitness.
Q2: How do I perform a basic push-up?
- Start Position: Place your hands shoulder-width apart on the floor and align your body in a straight line from head to heels.
- Lowering Phase: Bend your elbows and lower your chest toward the ground while keeping your core tight.
- Push-Up Phase: Push back up to the starting position without locking your elbows.
Q3: What if I can’t do a full push-up yet?
Beginners can modify the push-up to build strength gradually:
- Wall Push-Ups: Stand facing a wall, place your hands on it, and perform the movement while standing.
- Incline Push-Ups: Use a sturdy surface like a table or bench to reduce difficulty.
- Knee Push-Ups: Perform push-ups with your knees on the ground instead of your toes.
Q4: How many push-ups should I start with?
Start with 5–10 push-ups or as many as you can do with good form. Gradually increase the number as you get stronger.
Q5: What are common mistakes to avoid?
- Sagging Hips: Keep your body straight; avoid letting your hips drop.
- Improper Hand Placement: Hands should be shoulder-width apart to prevent strain.
- Holding Your Breath: Breathe in while lowering and out while pushing up.
Q6: How can I track my progress?
- Count how many push-ups you can perform at one time.
- Note how your strength and endurance improve over time.
- Gradually move from modified versions to standard push-ups.
Q7: How often should I do push-ups?
Beginners can start with 2–3 sessions per week, allowing rest days in between for muscle recovery.
Q8: Can push-ups help with weight loss?
Push-ups primarily build muscle, which increases metabolism over time. For weight loss, combine push-ups with cardio and a healthy diet.
Q9: What variations can I try as I progress?
- Wide Grip Push-Ups: Place your hands wider than shoulder-width for more chest engagement.
- Diamond Push-Ups: Bring your hands together to form a diamond shape under your chest, targeting the triceps.
- Pike Push-Ups: Focus on shoulders by lifting your hips higher during the movement.
Q10: Should I warm up before doing push-ups?
Yes! Warming up with light cardio and dynamic stretches reduces the risk of injury and prepares your muscles for exercise.
Introduction to Push-Ups for Beginners
Push-ups are one of the most popular and versatile exercises that require no equipment and can be performed almost anywhere. They are a fundamental bodyweight movement that strengthens multiple muscle groups, including the chest, shoulders, arms, and core, while also improving stability and endurance.
For beginners, push-ups might seem challenging at first, but with the right approach and consistent practice, anyone can build the strength and confidence to perform them effectively. This guide is designed to help you understand the basics of push-ups, avoid common mistakes, and gradually progress toward mastering this classic exercise. Whether you're just starting your fitness journey or looking for a way to enhance your upper body strength, push-ups are an excellent place to begin.