Today, meohay.vn will guide you through the proper push-up technique for beginners. By the end of this article, you should be able to perform push-ups accurately and effectively.
Push-ups are one of the most versatile exercises that can be done anywhere, anytime, and only take 3-5 minutes a day. However, to make the most of your workout, keep in mind these 5 techniques below.
- Body posture: From your shoulders to your heels, your body should form a straight line. Don’t let your hips sag or arch. Always maintain a straight body during the push-up, avoiding any curvature in your lower back.
- Head and shoulder position: Keep your head straight, shoulders fixed, and pulled back. Engage your core by tightening your abdominal muscles.
- Hand placement: Place your hands directly under your shoulders, with your arms slightly wider than shoulder-width apart. When you lower your body, your forearms should be perpendicular to the floor. This position evenly distributes the force across your chest, triceps, and shoulders.
- Speed and rhythm: Descend slowly, focusing on the contraction of your muscles. Ascend slightly faster, but maintain control. Aim for a consistent rhythm: one second down, two seconds up.
- Breathing: Breathe deeply to ensure your muscles receive enough oxygen. The general rule for push-ups is to inhale as you lower your body and exhale as you push yourself up.
Step-by-Step Guide to Proper Push-up Technique
Get into the push-up position
If you’re familiar with the Plank exercise, the push-up position is quite similar.
- Start by placing your hands on the floor, directly under your shoulders.
- Extend your legs behind you (or you can modify by bending your knees if you can’t extend your legs fully). Lift your hips so that your heels, hips, and shoulders form a straight line. Avoid arching or sagging your hips.
- Engage your glutes and core by squeezing these muscles. Look straight ahead.
- Begin to lower your body.
- Bend your elbows and continue lowering your body until your chest is nearly touching the floor (about 1-2 cm away). Keep your elbows close to your body, and as you reach the lowest point, squeeze your shoulder blades together and remember to inhale.
- Following the general guideline, you should stop descending when your forearms and upper arms form a 90-degree angle.
Push yourself back up
Keep your core engaged, exhale, and press your palms into the floor to push your body back up to the starting position.
Important Notes for Push-ups
Avoid excessive hip movement
This is a common mistake, especially among women. Many people tend to either lift their hips too high or let them sag too low. While this may make the exercise feel easier, it reduces the effectiveness of the push-up and can lead to quicker fatigue.
Avoid excessive hip movement
To correct this, focus on keeping your hips in line with your legs and back by engaging your glutes and core muscles. Maintain this straight position throughout the push-up.
Breathing incorrectly or holding your breath
Another common mistake is holding your breath during push-ups. This can lead to a red face and fatigue. Additionally, some people tend to breathe in the opposite pattern of the recommended technique. Remember: inhale as you go down, exhale as you push up.
Splaying fingers and overextending elbows
Contrary to the belief that splaying your fingers provides better balance, it actually makes it harder to maintain stability and can lead to quicker fatigue. Instead, keep your fingers close together. Also, avoid overextending your elbows, as this can strain your shoulder joints. The optimal angle for your elbows is 70-75 degrees in relation to your body, similar to the Bench Press exercise.
Avoid placing your hands too far forward, which can strain your shoulders
Cheating the exercise
To get the most out of your push-ups, it’s important to complete a full range of motion for each repetition. Don’t push yourself back up before you’ve lowered your body to the proper depth. This ensures you’re engaging the right muscles effectively.
Neck and head position
Some people tend to crane their necks during push-ups, which can lead to neck strain. The correct way to do it is to focus on a spot on the floor, keeping your neck neutral and in line with your body. Avoid tilting your head to the side.
Avoid straining your neck by keeping it in a neutral position
Variations of Push-ups for Muscle Development
Wall Push-ups
If you struggle with traditional push-ups, wall push-ups can help you get comfortable with using your upper body strength. This variation helps you focus on engaging your chest and arm muscles, while also stimulating your triceps.
How to do it:
- Stand with your feet together, about 40-70 cm away from a wall.
- Place your hands on the wall at shoulder height, with your fingers pointing forward.
- Bend your elbows and lean your body toward the wall until your head touches it.
- Push yourself back up by straightening your arms.
- Repeat this movement for 10 repetitions.
Incline Push-ups
Incline push-ups are performed on a raised surface, such as a stair or a long bench. This variation helps you build upper body strength gradually, as you’re only lifting about 36-45% of your body weight. The lower the surface, the more challenging it becomes.
How to do it:
- Stand facing a sturdy bench or a flight of stairs.
- Place your hands on the edge of the bench, slightly wider than shoulder-width apart.
- Lower your body toward the bench, keeping your legs and body straight, and your forearms perpendicular to your body.
- Push yourself back up until your arms are fully extended, and repeat.
Knee Push-ups
Knee push-ups are a modification of the traditional push-up, making it easier as you’re only pushing up your upper body weight. This variation helps you focus on engaging your chest and core muscles, preparing you for full push-ups.
How to do it:
- Get into a modified plank position with your knees on the floor and your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
- Maintain a straight body from your knees to your head.
- Bend your elbows and lower your body toward the floor until your chest is nearly touching the floor.
- Push yourself back up until your arms are fully extended, and repeat.
If you can do more than 10 knee push-ups, congratulations! You’re ready to try the full push-up. If you still find these preparatory exercises challenging, continue practicing, and consider the following suggestions:
- Wall Push-ups: 3-4 sets of 10-15 reps
- Incline Push-ups: 3-4 sets of 8-10 reps
- Knee Push-ups: 2-3 sets of 6-8 reps
Standard Push-ups
How to do it:
- Similar to knee push-ups, but instead of placing your knees on the floor, place your toes on the floor.
- Keep your body straight from your head to your toes, with your hands slightly wider than shoulder-width apart, and your core engaged.
- Lower your body until your chest is about 2-5 cm from the floor, and your elbows form a 45-degree angle with the floor.
- Push yourself back up until your arms are fully extended, and repeat.
When starting out, aim for 2-3 push-ups and take a break. Focus on proper form rather than quantity. As you progress, you can increase the intensity:
- Beginner: 1-2 sets of 15 reps
- Intermediate: 2-3 sets of 10 reps
- Advanced: 3-4 sets of 10 reps
Advanced Push-up Variations
Once you’ve mastered the standard push-up, challenge yourself with these advanced variations, such as push-ups on a stability ball. Similar to the standard push-up, place your hands on the ball, which adds an element of balance. Alternatively, try push-ups with your feet on the ball: this increases the load on your arms and chest, helping to reduce arm fat and develop your inner chest muscles. Simply place your feet on the ball and perform push-ups.
If you don’t have a stability ball, try single-leg push-ups: place one foot on top of the other and perform push-ups as usual. This variation is quite challenging, and if you can master it, you’re a push-up pro! Congratulations.
Summary of Push-up Tips for Beginners
- Keep your head straight.
- Pull your shoulders back and keep them fixed.
- Place your hands directly under your shoulders (forming a 90-degree angle with your forearms).
- Focus on engaging your triceps.
- From your shoulders to your heels, your body should form a straight line (avoid excessive hip movement).
- Control your descent and ascent.
- Maintain a consistent rhythm: one second down, two seconds up.
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