How to Do Pushups: A Guide for Beginners

Introduction

Pushups are one of the most effective bodyweight exercises for building strength in the chest, shoulders, arms, and core. Best of all, they require no equipment and can be done anywhere. For beginners, mastering the correct form is crucial to avoid injuries and see results.

Step-by-Step Guide to Doing Pushups

1. Starting Position
   • Place your hands slightly wider than shoulder-width apart.
   • Keep your body straight from head to heels.
   • Engage your core and glutes.
2. Lowering Phase
   • Slowly bend your elbows and lower your body.
   • Keep elbows at about a 45-degree angle.
   • Lower until your chest nearly touches the ground.
3. Pushing Back Up
   • Push through your palms to straighten your arms.
   • Exhale as you rise.
   • Maintain a straight line without sagging hips or arching back.

Tips for Beginners

• Start Slow: Aim for 5–10 pushups in one set.
• Use Knee Pushups: If regular pushups are too difficult, drop your knees.
• Incline Pushups: Place your hands on a bench or wall to reduce difficulty.
• Focus on Quality: Proper form is more important than doing many reps.
• Consistency Matters: Practice daily to build strength and endurance.

Common Mistakes to Avoid

• Dropping hips too low or raising them too high.
• Flaring elbows too wide.
• Holding your breath while pushing.
• Rushing through reps without control.

Benefits of Pushups

• Builds upper body strength.
• Improves core stability.
• Boosts endurance.
• Enhances posture.
• Can be done anywhere without equipment.

Progression for Growth

Once you master regular pushups, try:

• Diamond pushups (for triceps).
• Wide pushups (for chest).
• Decline pushups (for shoulders).
• Clap pushups (for explosive power).

Conclusion

Pushups are a timeless exercise that lay the foundation for strength and endurance. With proper form, consistency, and gradual progress, beginners can easily turn pushups into a powerful fitness habit.