Push Ups For Beginners-Benefits & Tips

I am targeting newcomers in the field of fitness and describe types of Push Ups for Beginners and also provide tips for those people who aim at having a strong upper body.

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If you are endeavoring to shed some pounds and you take a decisive stand on what exercise you will be influential in your direction then push-ups will be a great option for your journey! Next we have the push-ups for beginners , which is also an easily adaptable exercise and we all know this exercise is perfect for a beginner.

Some of the basic push-ups for beginners include; basic push-ups, royal push-ups, diamond push-ups. Besides developing the upper body power, the exercise is useful in aspects of health such as posture, balance and flexibility.

If these exercises are included in the fitness program, together with the following tips for the beginners, one can record improved fitness levels and quality of life.

Different Push ups for Newbie

In this article we will discuss the various push-up programs, the advantages of doing them and how a beginner can start.

1. Standard Push-up

The standard push up is exercises that have been used for many years which helps in building large muscles. It is a good workout and strengthens your upper body as well as makes you lean and trim.

Target: Chest, Tricep, Shoulder, and Abs.

How to do Standard Push-ups in the right way that yields the best results?

Begin this exercise in the plank position with the hands placed wide with shoulders.
Bend your legs and bring your waist down to lay your upper body flat on the floor, your pyrotechnics should touch the floor.
‘Come back up from the lower position and go back to the higher one’.

2. Wall push-ups

If you are doing push-ups for the first time or are experiencing wrist problems, wall push-ups are simple and splendid types of push-ups. The degree of difficulty can be controlled by a simple displacement of the participant from the wall.

Target: Chest shoulder and triceps

How to do a proper Wall Push-up?

This pose can be done standing close to a wall and putting one’s palms on the wall while the distance between the palms being slightly larger than the shoulder width.
The position of the body shall be as straight as possible and the chest should be near the wall.
Sit up, then return back to the plank position.

3. Knee push-ups

It may also be advisable to start with Knee push ups since they cater for beginners or those individuals with weak upper body muscles. This way, you lower the amount of weight being pushed and you can exercise with much more form to the exercise.

Target: Pectoral, Shoulder and Triceps.

How to perform Knee Push-ups correctly:

Start on your fours; place your hands far apart with the wrists line parallel to the spine and spread your knees wide apart with the joint of the knees touching the floor.
Tuck your legs in, and make sure your back is straight and align your head to your knees; then, bend downwards towards the floor.
Use your arm strength to push the body back to the starting position or else extend your arms to the surface you were originally on.
Again repeat the same for as many repetitions as required.

4. Incline Push-up

If you are new to push-ups or if you want a modification which is a bit simpler, you can use the incline push-up. This way you can decrease the weight by pulling it closer to your body hence making it easier to perform.

Target: The muscle groups targeted in this exercise are the upper chest, shoulders and triceps

Incline Push-ups: the way to do it correctly?

Stand in front of a bench or step and grasp on top of it with your fingers.
Ensure that your body is in a straight position from the head to the toes and ensure that the chest almost touches the surface.
You need to pull up backward and get up to the standing position.

5. Decline Push-up

The decline push up is of more complex and efficient as compared to a regular push up. It’s also a lot more uncomfortable when you have to lift your feet instead of your hands because that means you are distributing more of your body weight to your upper body, making it very difficult to push yourself back up.

Target: At least twice working on these muscles- One: Lower chest and Triceps.

Want to know how to do Decline Push-ups effectively?

Stand on your feet, on a step or bench where one can position their feet as illustrated below.
Have the body aligned straight, then bend down to get your chest as close to the floor.
Sitting up as much as you can, try to lift your upper body all the way back up to the original push up position.

6. Close-grip Push-up

Close Grip Push Up: If you are a beginner you must try this kind of push up. It is very easy but effective. If you move your hands nearer to each other then the impact or pressure on triceps muscles comes into play when you are lowering your body to the ground.

Target: Triceps and Chest.

Learn how to perform Close-grip Push-ups Correctly?

Glide your hands close to each other and lay them flat on the floor whereas the palms face the ceiling and are as close as your shoulders are wide.
Retract your shoulders and your elbows should be close to the barbell while you push your chest down near to the floor.
Scoot your body back up to the same position as you were in when you started.

7. Wide-grip Push-up

Another effective and challenging but proper push up for the beginners is the wide-grip push-up. If your hands are also wider apart then you are being more dependent on your chest muscles as you lower yourself closer to the floor.

Target: Chest muscles, shoulder muscles and tricep muscles

To conduct a wide-grip push up correctly the following procedure is followed:

Spread out your hands in such a manner that their width is more than that of your shoulders.
One should maintain the body position in a straight line to give an assuring image and follow by lowering the chest towards the floor.
It is recommended to push yourself back up to what you consider as the starting position.

8. Spiderman Push-up

It is a functional and better type of push up for beginners that is called the Spiderman push-up. Not only does having your knee on the bench and touching your elbow to your knee on each repetition target your pectorals, but having your leg higher up engages your oblique muscles thus enhancing your core stability.

Target: Chest Shoulder Tricep and Oblique.

Proper way of doing Spiderman Push-up

The first step is to work with the normal push up position.
When bending down, one of the knees has to be placed near the respective elbow.
This is usually followed by forcing one’s self back to the initial position and then doing it on the other side.

9. Diamond Push-up

Diamond Push-up also known as triangle push-up, the hands are placed together in a diamond-like position. It is also really good for the triceps as well as the chest is the area that most males give attention to.

Target: Triceps and Chest.

How to do a Diamond Push-up?

Put your hands together interlocking style but slightly spread out and make the position right at your chest area.
Bend your arms whilst keeping your elbows as close to your body as possible as you bring your chest down to the floor.
Some of the most common exercises are push ups, the next step is to push yourself back up to the original position.

10. Pike Push-up

The Pike Push-up is an advance modification of the basic push-up exercise that is very effective in exercising your shoulder and triceps region. This exercise calls for good upper body strength and balance though it is very useful in toning the muscles.

Targets: Shoulders and Triceps

Basically this is how to do a proper Pike Push-up:

Suggested beginner’s pose is the downward facing dog pose in which the palms of the hands and the feet are placed on the ground.
Bend your elbows and try to bring your head down as close as possible towards the ground.
Sit back down with your hands on the ground and pump your self back up to the plank position.

Thus, by incorporating these push-up variations into a workout regimen, you’ll be able to work different muscles and make progress on the way to your fitness goals. It is very important that you always start with the most common pushes and gradually progress through the more complex ones, depending on the improvement of your muscle power and push up form

Specific Aspects of Push up for General health.

Let’s discuss the advantages of this type of workout. We will have fun including various types of push ups in their daily routine.

1. Improves upper body strength and endurance:

Standard and varied push-ups target distinct muscles and help develop overall upper body strength.

2. Enhances core stability:

The push-ups indirectly increase the strength of the muscles in the stomach especially whenever the person is exercising ways that require him/her to use the arms.

3. Boosts cardiovascular health:

It can be observed that push-up training if done in a regular manner assist in boosting the cardiovascular aspects of the body especially the endurance.

4. Helps in weight loss:

This exercise is used for weight loss since it burns calories and helps in building muscles hence making it effective for weight loss.

5. Increases bone density:

It is also important to note that push-ups can aid one in increasing his or her bone mass to help fight against osteoporosis.

Push up exercise Brief review and various guidelines that can be observed by novices installing push up.

Tips For Beginners to start push-ups

First, let me introduce types of push-ups that are quite beneficial as far as muscle mass development is concerned; Push-ups are quite fundamental types of exercises that allow for the massive strengthening of the upper part of the body. For the first time push-up exercisers it’s recommended to adopt correct technique and gradually increase the number of sets and repetitions to prevent possible injury. You could try the following when you begin your first journey into video marketing.

1. Start slow:

This is not to mean that in your first approach you go for the whole deal as this can strain you. Begin with several repetitions and then add them as time goes on.

2. Use proper form:

Therefore, it is important to maintain body form to prevent eventual injuries as well as to achieve the maximum benefits of the push-up exercise. Do not lean to any side of the body, also make sure to tighten your abdominal muscles.

3. Modify the push-up:

In case you find it hard to perform the standard push up, then you can consider doing knee push-ups or even wall push-ups.

4. Take breaks:

There is always the provision to take between set breaks of not less than twenty four hours to make way for muscle healing.

5. Be consistent:

The formula for progress is simple and it requires consistency. Working out to incorporate push-ups as a regular workout routine should preferably be done at least three times a week and should start with as many push-ups as one can manage and as one gets stronger they should try and do as many as they can.

As stated above, free push-up lovers can embrace these guidelines to begin their push-up practice and develop complex push-ups. For more useful tips for the beginners wishing to start pushups read this article.

Conclusion

Including various forms of push-ups for beginners into your exercising regimen offers a great way of strengthening your muscles as well as the overall body. No matter how you wish to tighten your arms, chest or shoulders you will find a push-up for that. It is also important to warm up then increase the number of repetitions with each set that you conduct. Try to come up with variations and use them in order to see the vice versa growth of your upper part of the body.

FAQ’s

Ques -1 What is the simplest type of push up?

The simplest kind of pushup is the knee pushup or the push up that is done with knees bent instead of the toes touching the ground. This decreases the amount of weight you have to push and take away the test from the exercise thereby making it easier.

Ques – 2 In what ways and what style should a beginner perform push-ups?

For a beginner, it is recommended that he or she begins by doing push-ups in the knee push-up position or against a designated wall while paying a lot of attention on technique rather than volume since the target of a beginner will be to work towards the ability to do standard push-ups.

Ques -3 Which pushup is best?

The best pushup is the one that targets your specific fitness goals and challenges you without compromising proper form. Experiment with different variations to find what works for you.

Push Ups for Beginners-Benefits & Tips