Push up exercises for beginners_1_activ living

5 Exercise To Build Your Strength And Do Push-Ups For Beginners

When you are returning to your exercise routine, you will probably return to common exercises. Push-ups are a popular exercise that works on your upper body. However, if you do it wrongly, it can lead to muscle strain or injury. Read on to find out the right way to do push-ups and how you can build your strength to do standard push-ups.

What you should know:

What is the correct form for push-ups?

A push-up is a popular exercise, but a lot of people do it wrongly. The first step is to lie flat on the ground with your palms on the floor slightly wider than your shoulder. Raise your body off the group and hold it in a plank position. Bring your body close to the floor and lift it upwards again.

Here are some key points to remember while you do standard push-ups:

  • Keep your body in a straight line from your shoulder to your ankles.
  • Lower your body and stop when you are an inch above the floor before lifting again
  • Start slow and with fewer reps. You can start by doing 5-10 push-ups.

Holding a plank pose for a minute is a good test to understand if you can start doing push-ups without much effort.

How to start doing push-ups for beginners

If you haven’t been exercising in a while, it might not be physically safe to start doing push-ups immediately. Instead, you can build up your strength with these exercises to avoid a risk of injury.

Wall push-ups

Wall push-up exercises_activ living

Wall push-ups are a good way to reduce pressure on your joints. Here’s how you can do this exercise:

  • Stand with your feet apart in front of a wall one arm’s distance away.
  • Press your palms against the wall and lean forward into a standing plank position
  • Move your upper body towards the wall with your feet on the ground.
  • Hold this position for 2 breaths before returning to the standing plank positions.

Seated push-ups

Seated pushup exercises_activ living

To strengthen your shoulder muscles, you can try doing push-ups while sitting. Here’s how to do it:

  • Sit down on a chair or a bench with your palms resting at your side
  • Place your feet on the ground. (If you want to exercise your legs you can straighten your knee as well.)
  • Push down on the chair or bench and lift your body just a little.
  • Hold the position for 2 breaths and sit down again.

Kneeling push-ups

Kneeling pushup exercises_activ living

This type of push-up might put pressure on your knees. So, you can consider keeping a pillow to rest your knees on. Here’s how you can do kneeling push-ups:

  • Rest your palms and knees on the floor with your face looking downward.
  • Slowly lower your upper body towards the ground.
  • Hold this position for a few seconds before pushing to your starting position.

Incline push-ups

Incline pushup exercises_activ living

This exercise can challenge your upper body by keeping your hands on an elevated stable surface. Here’s how to do it:

  • Place your hand on a sturdy surface that rests above the ground.
  • Take a step back while keeping your arms straight and your palms flat on the surface
  • Breathe in as you lower your upper body towards your palm
  • Hold this position for a few seconds before pushing upwards again.

Here are some more important upper body exercises recommended by an expert for you to try at home today. For more fitness or nutrition related advice, visit Activ Living.