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Push-ups are one of the most effective bodyweight exercises, yet they can feel intimidating for beginners. If you’ve ever wondered how to start doing push-ups, you’re not alone. Whether you’re working toward your first push-up or looking to improve your technique, this guide is here to help.
In this post, we’ll walk you through how to start doing push-ups with a step-by-step progression designed for absolute beginners. By the end, you’ll feel stronger, more confident, and ready to tackle push-ups like a pro.
Why Push-Ups Are Worth It
Push-ups are more than just a classic exercise—they’re a powerhouse move for building strength. Here’s why they’re a must for your fitness routine:
- Upper-Body Strength: Push-ups work your chest, shoulders, and triceps, helping you develop a powerful upper body.
- Core Stability: Proper push-ups require core engagement, improving your balance and posture.
- Convenience: Learning how to start doing push-ups is ideal because you can perform them anywhere, with no equipment needed.
- Scalability: Push-ups offer endless variations, making them perfect for beginners and advanced fitness enthusiasts alike.
Mastering push-up progression is an excellent way to elevate your overall fitness and prepare for other challenging exercises.
The 7-Step Push-Up Progression Plan
Starting push-ups can feel overwhelming, but breaking them down into manageable steps makes it easier. Here’s your guide on how to start doing push-ups today:
Step 1: Start with Wall Push-Ups
- Stand two feet away from a wall.
- Place your hands shoulder-width apart, keeping your body straight.
- Lower your chest to the wall and push back up.
- Why it works: This is the easiest way to build strength while practicing proper form.
Step 2: Transition to Incline Push-Ups
- Use a sturdy surface like a countertop or bench.
- Place your hands on the edge and lower your chest toward it.
- Push back up while keeping your core tight.
- Why it works: Incline push-ups are a great step in push-up progression that’s still beginner-friendly.
Step 3: Focus on Knee Push-Ups
- Get into a standard push-up position with your knees on the ground.
- Lower your chest toward the floor, then push back up.
- Why it works: Knee push-ups allow you to practice the movement while reducing the load.
Step 4: Practice Partial Range-of-Motion Push-Ups
- Start in a full push-up position but only lower yourself halfway.
- Gradually work toward completing the full range of motion.
- Why it works: Partial push-ups help you adapt without overexertion.
Step 5: Incorporate Core Engagement Exercises
- Add planks and side planks to your routine to strengthen your core.
- A strong core helps you maintain proper alignment during push-ups.
- Why it works: Core strength is essential for mastering how to start doing push-ups with good form.
Step 6: Progress to Full Push-Ups with Proper Form
- Begin in a plank position with hands under your shoulders.
- Lower your chest toward the ground while keeping your body aligned.
- Push back up to complete one full push-up.
- Why it works: Full push-ups combine strength, coordination, and core stability.
Step 7: Increase Reps and Variations
- Gradually increase your repetitions as you gain strength.
- Experiment with variations like wide-grip push-ups or diamond push-ups.
- Why it works: Variations keep your workouts exciting and ensure continuous improvement.
Common Mistakes to Avoid
When learning how to start doing push-ups, it’s important to avoid common errors:
- Sagging Hips: Engage your core to keep your body in a straight line.
- Flared Elbows: Keep your elbows at a 45-degree angle from your torso.
- Shallow Push-Ups: Lower yourself as much as possible for maximum muscle engagement.
- Holding Your Breath: Inhale on the way down and exhale as you push up.
Avoiding these mistakes will help you stay injury-free and see faster progress.
Conclusion
Learning how to start doing push-ups is simpler than it seems when you follow a structured progression. By starting with wall push-ups and gradually building strength, you’ll develop the skills needed to perform full push-ups with confidence.
Remember, consistency and patience are key. Stick to the 7-step progression plan, and you’ll be amazed at your results. So why wait? Begin your push-up journey today, and share your progress using #PushUpChallenge.