Push-ups are a fantastic exercise that requires no equipment and can be done anywhere, making it an ideal workout for people who want to improve their upper body strength. For beginners, push-ups can be a challenging exercise, but with the right technique and progression, anyone can learn how to do them correctly. In this article, we will explore different types of push-ups and provide a beginner push-up routine to help you get started.
Which muscles are targeted by Push-ups?
Push-ups are a compound exercise that targets multiple muscles, including the chest, shoulders, triceps, and core. When done correctly, push-ups also engage the muscles in the back and legs to maintain proper form and balance.
5 Types of Push-ups for Beginners That You Can Try
Wall Push-ups
Wall push-ups are the perfect beginner-friendly variation of push-ups. To perform a wall push-up, stand upright with your hands on the wall and your feet on the ground. This variation reduces the load on your arms, making it an excellent choice for those starting out. Wall push-ups are an effective way to build strength and prepare your body for more challenging push-up variations. You can check out our wall push up video tutorial as well.
Incline Push-ups
The incline push-up is a progression from wall push-ups and a bridge to regular push-ups. To do an incline push-up, find a sturdy object, such as a bench or a step, and place your hands on it, shoulder-width apart. Your body should be at an angle to the ground. This variation is more challenging than wall push-ups but not as difficult as full push-ups. Incline push-ups help build strength in the upper body, especially the chest, triceps, and shoulders.
Here’s a link to our video that will help you master the exercise : Incline Push-up Exercise Video.
Knee Push-ups
Knee push-ups are a variation of standard push-ups. Instead of keeping your legs straight, you place your knees on the ground. This modification reduces the load on your arms and makes it easier for beginners to perform push-ups. Knee push-ups help build strength in the chest, triceps, and shoulders. To see how this type of push up is done, take a look at our Knee Push-up Exercise Video.
Resistance Band Push-ups
Resistance bands are a versatile piece of equipment that can be used to make exercises easier or harder. To perform a resistance band push-up, anchor a loop resistance band at a height above eye level. Loop the band around your waist and get into a high plank position. The band will support your body weight and make it easier to get back to the starting position. Resistance band push-ups help build strength in the chest, triceps, and shoulders.
Negative Push-ups
Negative push-ups are an excellent way to build strength in the upper body and work towards mastering full push-ups. To perform negative push-ups, start from a high plank position and slowly lower your body to the ground. You can also start from the bottom end of the movement and try to push up your way to the top while slowing down the eccentric part of the exercise. Negative push-ups help build strength in the chest, triceps, and shoulders.
Beginner Push-up Routine
Now that you know the different types of push-ups, it’s time to put them together into a beginner push-up routine. Here’s a simple routine to help you get started:
- Wall Push-ups – 2 sets of 10 reps
- Incline Push-ups – 2 sets of 10 reps
- Knee Push-ups – 2 sets of 10 reps
- Negative Push-ups – 2 sets of 5 reps
- Rest for 60 seconds between each set.
As you get stronger, increase the number of reps and sets or progress to more challenging push-up variations.
Pros and Cons of Push-ups versus other exercises using weights/machines
Push-ups are an effective bodyweight exercise that can be done anywhere without any equipment, making them a convenient and cost-effective option. However, when compared to other exercises that use weights or machines, push-ups have their own set of advantages and disadvantages.
Pros of Push-ups:
- No Equipment Required: Push-ups can be done anywhere and require no equipment, making them a convenient option for anyone who wants to work out without going to a gym or investing in equipment.
- Versatile: Push-ups can be modified in various ways, making them suitable for beginners and advanced athletes alike. You can adjust the difficulty of the exercise by changing the incline, adding resistance bands, or changing the hand placement.
- Work Multiple Muscles: Push-ups work multiple muscle groups, including the chest, triceps, shoulders, and core. This makes them a time-efficient exercise that can help you build strength and muscle mass.
- Improves Functional Strength: Push-ups are a functional exercise that improves upper body strength, stability, and balance, which can improve your overall fitness and athletic performance.
Cons of Push-ups:
- Limited Resistance: Since push-ups rely on body weight, they may not provide enough resistance to stimulate muscle growth and strength gains once you become more advanced. At that point, you may need to add external resistance with weights or machines to continue to see progress.
- Hard to Track Progress: Unlike exercises that use weights or machines, it can be challenging to track your progress with push-ups, especially if you’re doing different variations. It can be difficult to know if you’re getting stronger or progressing.
- Risk of Overuse Injuries: Doing too many push-ups without proper form or rest can lead to overuse injuries, such as wrist, elbow, and shoulder pain. It’s essential to maintain proper form and gradually increase the intensity and volume of the exercise to avoid injury.
When comparing push-ups to exercises that use weights or machines, some pros and cons to consider include:
Pros of Weights/Machines:
- More Resistance: Exercises that use weights or machines provide external resistance, which can be increased as you get stronger, allowing you to continue to see progress and gains.
- Easier to Track Progress: It’s easier to track your progress with exercises that use weights or machines because you can easily increase the weight or resistance.
- Variety: Using weights or machines allows you to target specific muscle groups, which can be beneficial if you want to focus on building muscle in a particular area.
Cons of Weights/Machines:
- Cost: Buying equipment or a gym membership can be costly.
- Time-Consuming: Going to a gym or setting up equipment at home can be time-consuming, which may make it challenging to stay consistent with your workout routine.
- Less Functional: Exercises that use weights or machines can be less functional than bodyweight exercises, meaning they may not improve your overall fitness or athletic performance as much.
In summary, while push-ups have many benefits and can be an effective exercise, they may not be the best choice for everyone. It’s essential to consider your goals, fitness level, and preferences when choosing an exercise program.
FAQs
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How many push-ups per day should beginners do?
It’s best to start with a lower number of reps and gradually increase as you get stronger. Begin with 2 sets of 10 reps and increase the number of sets and reps as your strength improves.
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Can I do push-ups every day?
It’s important to give your muscles time to rest and recover. It’s recommended to have at least one day of rest in between push-up workouts. However, you can do other exercises on those days to keep your fitness routine going.
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How long does it take to master the full push-up?
The time it takes to master the full push-up varies from person to person and depends on their fitness level and dedication. With consistent practice and proper form, it can take anywhere from a few weeks to several months.
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Can push-ups help me lose weight?
Push-ups are a great exercise to strengthen and tone your upper body, but they are not a direct way to lose weight. To lose weight, you need to combine regular exercise with a healthy diet and lifestyle.
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Is it necessary to use protein supplements to build muscle while doing push-ups?
It’s not necessary to use protein supplements to build muscle while doing push-ups. A balanced diet with adequate protein intake from whole foods can provide the necessary amino acids to support muscle growth and repair. However, protein supplements can be a convenient and efficient way to supplement your protein intake.
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Which push-up variation is the easiest for beginners?
Wall push-ups are considered the easiest variation for beginners since they reduce the load on your arms, making it an excellent choice for anyone starting out.
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Which push-up variation is the most challenging for beginners?
Full push-ups are the most challenging variation for beginners since they require more strength and balance to perform.
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Can push-up variations help me target different muscle groups?
Yes, different push-up variations target different muscle groups. For example, incline push-ups target the chest and triceps, while knee push-ups target the chest and core muscles.
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Should I only do push-ups or combine them with other exercises?
While push-ups are an excellent exercise for strengthening the upper body, it’s beneficial to combine them with other exercises that target different muscle groups and improve overall fitness. A well-rounded fitness routine should include strength training, cardiovascular exercise, and flexibility training.
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How often should I switch up my push-up variations?
It’s a good idea to switch up your push-up variations every few weeks to prevent hitting a plateau and to challenge your muscles in different ways. This can also help prevent boredom and keep your workout routine fresh and exciting.
References
- “7 Benefits of Push-Ups: A Simple Exercise With Big Results.” Healthline, 8 Dec. 2021, https://www.healthline.com/health/fitness-exercise/pushups-benefits.
- American Council on Exercise (ACE) – “Push-Ups: Proper Technique and Benefits” – https://www.acefitness.org/education-and-resources/lifestyle/blog/6502/push-ups-proper-technique-and-benefits/
- Harvard Health Publishing – “The many benefits of push-ups” – https://www.health.harvard.edu/blog/the-many-benefits-of-push-ups-2020071020558
- Verywell Fit – “Learn How to Do a Push-Up Correctly” – https://www.verywellfit.com/how-to-do-a-perfect-push-up-2704648
- Men’s Health – “The Beginner’s Guide to Pushups” – https://www.menshealth.com/fitness/a19521850/how-to-do-a-pushup/
- Women’s Health – “How to Do a Push-Up: The Ultimate Guide” – https://www.womenshealthmag.com/fitness/a25968180/how-to-do-a-push-up/
