Push Ups for Beginners

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Do you dread the thought of push-ups knowing that they’ll make you super sore tomorrow? Are you a beginner and think push-ups are a waste of time since you can’t do a ‘proper’ push-up?

Push-ups are a classic exercise for good reason – they come with huge benefits! Pushups help you create strong and toned upper body and core in a short amount of time. They are super effective in helping to build your body and that’s because they’re not easy!

Don’t worry if you can’t do a ‘proper’ push-up. Here’s some good news: there are modifications you can make to the exercise that will help you get stronger and see results. For example, you can start on your knees or even stand up and do a push-up on a wall. There’s no shame in that! Just be proud that you are willing to give it a try. As you get stronger, you will be able to do more difficult exercise variations.

How to Do a Regular Push-Up

Get down on the floor and make sure your hands are slightly wider than shoulder width apart. Bend your elbows and lower your chest towards the floor until your elbows make a 90 degree angle and then straighten your arms back to plank position. Be sure to keep your core engaged and your back straight. Your body should form one straight line from head to toe.

Modifications from Easier to Harder

1) Wall push-ups – stand at arms length away from the wall and do a push-up against the wall
2) Knee push-ups – keep your knees on the ground (otherwise this is like a regular push-up)
3) Incline push-up – do this like a regular push-up on your toes but put your hands up on a bench or chair
4) Regular push-up
5) Elevate your feet (e.g. on a chair) and keep your hands on the floor
6) Regular push-up (or with elevated feet), but move your hands closer together

Any form of push-up will be beneficial and help you get stronger. Just be patient and keep trying. It’s okay if you are starting with the wall or on your knees. Focus on proper form and if you keep practicing you will gradually find it getting easier. At that point, try moving up to the next level.

If you sign up for the #fitflyx challenge you will definitely have to do some push-ups (actually quite a few) but don’t let that scare you! You can do this and see great results no matter where you start. As you persevere soon you might find that push-ups are your favourite exercise…with each extra rep you can do, they’ll remind you of how strong you’ve become!

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