Are you new to fitness and want to start building upper body strength? than push-ups will be a great option for your journey! Push-ups are a versatile exercise that can be modified to fit any fitness level, making it perfect for beginners.
There are various types of push ups for beginners to start, with each targeting different muscle groups. Not only do push-ups help build upper body strength, but they also promote overall health by improving posture, balance, and flexibility.
By incorporating these exercises into a fitness routine and following some helpful tips, beginners can see significant improvements in their fitness levels and overall well-being.
Types of Push ups for Beginners
In this article, we’ll explore the different types of push-ups, their benefits, and tips to help beginners get started.
1. Standard Push-up
The standard push-up is a classic exercise that targets multiple muscle groups. It’s a great way to build upper body strength and improve your overall fitness.
Target: Chest, Triceps, Shoulders, and Core.
How to do properly Standard Push-ups?
- Start in a plank position with hands shoulder-width apart.
- Lower your body until your chest touches the floor.
- Push yourself back up to the starting position.
2. Wall push-ups
If you’re new to push-ups or have wrist pain, wall push-ups are easy and amazing type of push up. You can adjust the difficulty by changing your distance from the wall.
Target: Chest, Shoulders, and Triceps
How to do properly Wall Push-up?
- Stand facing a wall and place your hands on the wall shoulder-width apart.
- Keep your body in a straight line and lower your chest towards the wall.
- Push yourself back up to the starting position.
3. Knee push-ups
Knee push-ups are a great type of push up for beginners or those with limited upper body strength. By dropping to your knees, you can reduce the weight you’re pushing, making it easier to perform the exercise with proper form.
Target: Chest, Shoulders, and Triceps.
How to do properly Knee Push-ups?
- Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Keep your body in a straight line from your head to your knees, and lower your chest towards the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of reps.
4. Incline Push-up
If you’re new to push-ups or looking for a variation that’s a bit easier, the incline push-up is a great option. By elevating your hands, you can reduce the amount of weight you’re pushing, making it easier to perform.
Target: Upper Chest, Shoulders, and Triceps.
How to do properly Incline Push-ups?
- Place your hands on an elevated surface such as a bench or step.
- Keep your body in a straight line and lower your chest towards the surface.
- Push yourself back up to the starting position.
5. Decline Push-up
The decline push-up is a more challenging and effective type of push up. By elevating your feet instead of your hands, you’re shifting more of your bodyweight onto your upper body, making it harder to push yourself back up.
Target: Lower Chest and Triceps.
How to do properly Decline Push-ups?
- Place your feet on an elevated surface such as a bench or step.
- Keep your body in a straight line and lower your chest towards the floor.
- Push yourself back up to the starting position.
6. Close-grip Push-up
The close-grip push-up is an easy and effective type of push up for beginner. By bringing your hands closer together, you’re placing more emphasis on your triceps muscles as you lower your body towards the ground.
Target: Triceps and Chest.
How to do properly Close-grip Push-ups?
- Place your hands close together, directly under your shoulders.
- Keep your elbows close to your body as you lower your chest toward the floor.
- Push yourself back up to the starting position.
7. Wide-grip Push-up
The wide-grip push-up is another effective and challenging type of push up for beginners. By placing your hands further apart, you’re putting more emphasis on your chest muscles as you lower your body towards the ground.
Target: Chest, Shoulders, and Triceps
How to do properly Wide-grip Push-up?
- Place your hands wider than shoulder-width apart.
- Keep your body in a straight line and lower your chest towards the floor.
- Push yourself back up to the starting position.
8. Spiderman Push-up
The Spiderman push-up is a funable and more effective type of push up for beginners. By bringing your knee up to your elbow on each rep, you’re engaging your oblique muscles and improving your overall core strength.
Target: Chest, Shoulders, Triceps, and Obliques.
How to do properly Spiderman Push-up?
- Start in a standard push-up position.
- As you lower your body, bring one knee up to the elbow on the same side.
- Push yourself back up to the starting position and repeat on the other side.
9. Diamond Push-up
Diamond Push-up also known as a triangle push-up, this variation involves placing the hands close together in a diamond shape. It is very useful for triceps and chest muscles.
Target: Triceps and Chest.
How to do properly Diamond Push-up?
- Place your hands close together in a diamond shape under your chest
- Keep your elbows close to your body as you lower your chest towards the floor
- Push yourself back up to the starting position
10. Pike Push-up
The Pike Push-up is a challenging variation of the classic push-up that targets your shoulders and triceps. This exercise requires good upper body strength and stability, but it’s an effective way to build muscle and improve your overall fitness.
Targets: Shoulders and Triceps
How to do properly Pike Push-up?
- Start in a downward dog position with hands and feet on the ground.
- Lower your head towards the ground by bending your elbows.
- Push yourself back up to the starting position.
By incorporating these push-up variations into your routine, you can target different muscles and make progress towards your fitness goals. Remember to start with the basics and work your way up to more challenging variations as you improve your strength and form.
Benefits of Push up for Overall Health
Let’s explore the benefits of push up, we will enjoy incorporating different types of push up in their daily exercise.
1. Improves upper body strength and endurance: Different types of push-ups work various muscle groups, which helps in building overall upper body strength.
2. Enhances core stability: Performing push-ups engages the core muscles, which leads to improved core stability and balance.
3. Boosts cardiovascular health: Regular push-up training helps in improving cardiovascular health and endurance.
4. Helps in weight loss: Push-ups burn calories and help in building muscle, which in turn helps in weight loss.
5. Increases bone density: Push-ups can help in increasing bone density and reducing the risk of osteoporosis.
By incorporating different types of push-ups into your workout daily routine, you can reap the numerous benefits and improve your overall health.
Tips for Beginners to Start Push Ups
Push-ups are a simple yet effective exercise for building upper body strength. If you’re new to push-ups, it’s important to start with the right technique and progress gradually to avoid injury. Here are some tips to get you started.
1. Start slow: Don’t push yourself too hard in the beginning. Start with a few repetitions and gradually increase them.
2. Use proper form: Proper form is crucial to avoid injuries and get the most out of your push-ups. Keep your body straight and engage your core.
3. Modify the push-up: If the standard push-up is too challenging, try modifying it by doing knee push-ups or wall push-ups.
4. Take breaks: It’s important to take breaks (min 24 hours) between sets to allow your muscles to rest and recover.
5. Be consistent: Consistency is key to making progress. Aim to do push-ups at least three times a week and gradually increase the number of reps as you get stronger.
By following these tips, beginners can safely and effectively start their push-up journey and progress towards more advanced variations. For more valuable information on tips for beginners to start pushups read this famous article.
Conclusion
Incorporating different types of push-ups for beginners into your workout routine is an effective way to build strength and improve overall fitness. Whether you’re looking to tone your arms, chest, or shoulders, there’s a push-up variation for you. Remember to start slow and gradually increase the number of repetitions as you build strength. Keep challenging yourself with new variations and watch as your upper body strength improves over time.
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FAQ’s
Ques -1 What is the easiest type of pushup?
The easiest type of pushup is the knee pushup, where you perform the pushup on your knees instead of your toes. This reduces the amount of weight you have to lift and makes the exercise less challenging.
Ques -2 How should a beginner start push-ups?
A beginner should start push-ups by practicing modified push-ups on their knees or against a wall, focusing on proper form and gradually increasing the number of repetitions and sets as they build strength.
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.