How to do Push-Ups for Beginners(Complete Guide)

I know many of you are not able to do even one push-up. But don’t worry, after reading this article on how to do push-ups for beginners, you will be capable of doing push-ups.

I know it’s hard to do push-ups for many people or beginners. But if you follow the guideline or method of doing push-ups given below then you will be capable of doing push-ups easily.

So let’s start…

HOW TO DO PUSH-UPS FOR BEGINNERS?

STEP 1:

Before starting to do any exercise always remember to do a warm-up because warm-up provide heat to your body and your body will capable of doing exercise easily. For warm-ups you can do any simple exercise like running, skipping and jumping, etc.

STEP 2: Now you are ready to do push-ups.

First of all, flat your chest and stomach on the floor.

STEP 3: Now try to push your body from your heels and hands, try to bring your thighs, chest, and torso off the ground. Exhale while doing this step.

STEP 4: Now, stay for a few seconds in the position of the plank.

STEP 5: Now, you have to inhale and go to your starting position.

STEP 6: Repeat the same step.

Now, on the first day, try to do one push-up and on the second day, try to do 2 push-ups and on the third day, try to do 3 push-ups and slowly increase the number of doing push-ups to master in push-ups.

By following this method now, I am capable of doing 50 push-ups within a minute.

So this is the step by step guide on how to do push-ups for beginners.

KEEP IN MIND: NEVER GIVE UP

HOW CAN I DO MY FIRST PUSH UPS?

For beginners, it’s hard to do their first push-ups because their arms, shoulder, and chest are not so strong. But don’t worry, by doing continuous practicing, you will be able to do your first push-ups.

At first, try to do knee push-ups because it is much easier than normal push-ups and require less energy and strength. Beginners can also do this type of push-ups very easily.

For doing Knee push-ups, you have to put your hand and knee on the ground & the other process is the same as normal push-ups.

I hope this method will help you to do your first push-ups.

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PUSH-UPS BENEFITS

1. If you do Push-ups regularly, then it will increase your strength and energy and make you strong.
2. A habit of doing Push ups regularly makes your shoulder strong and big.
3. It reduces extra fat from our body.
4. Regular push-ups make your chest strong and big.
5. It also increases your testosterone levels and reduces Osteoporosis Development.
6. Regular push-ups make your back strong and protect you from back injuries.
7. It increases your body’s functional strength.
8. Push-ups are also beneficial for the triceps.

HOW MANY PUSH UPS A DAY?

It all depends on your strength that how much you can do. But in general 50 push-ups, a day is good for young boys & the kid 10 to 5 push-ups is best. 20 to 25 push-ups is best for the person of age 40–55.

For girls, 15 to 20 push-ups a day is best.

NOTE:

Try to do the maximum push-ups as you can do.

SLOW PUSH UPS BENEFITS.

The main benefit of doing slow push-ups is that It increases your muscle growth and boosts your strength. Slow push ups do more stress in muscles. So muscles start growing fast. So these are the benefits of doing slow push-ups.

WHAT MUSCLES DO PUSH-UPS WORK?

As normal push-ups hit muscles like the chest, shoulder, triceps, arms, and other upper body muscles. Now it all depends on the type of push-ups you are doing, for example, if you are doing star push-ups, it will hit your triceps muscles & if you are doing push-ups for the lower chest, then it will hit your lower chest muscles.

So different types of push-ups work for different types of muscles.

HOW TO DO 100 PUSH-UPS?

Now to do 100 push-ups a day is not that easy, but here I will provide you complete guidelines to do 100 push-ups.

In the beginning, try to complete 100 push-ups by doing 10 sets of 10 reps push-ups, then try to do 5 sets of 20 reps, and then try to do 2 sets of 50 reps, and finally try to do 100 push-ups.

It takes time to do 100 push-ups, but one day you will be capable of doing 100 push-ups.

How to do a single leg squat?

In this ( one leg squat) article, I have provided detailed information on how to do one leg squat easily for beginners. So if you are interested to know how to do single-leg squat, then read my article to get complete information.

So, this is the information on How to do Push-Ups for beginners, all we need to update you. We hope you get a clear understanding of everything in this article. If you want to ask anything, please feel free to Contact Us by commenting down below.

Originally published at https://www.historyandfitness.com on January 20, 2021.