How To unlock your first push-up

 

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Are you struggling with push-up?

We have a plan that will help you get there. The following routine will help you to unlock your first push-up. Just go through these steps and i can assure you, you’ll unlock your first push-up.

  • Elevated or incline push-ups
  • Knee push-ups
  • Negative push-ups
  • Regular push-ups

Warm up is really important before you start any workout. Do some simple arm stretches and movements to loosen up. Warming up reduces the risk of injury, and gets muscles ready for more activity. Make sure to stretch your arms and wrists – key joints in push-ups.

This video will help you in push-up and stretching as well-

HOW TO DO ELEVATED PUSH-UPS
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INCLINE OR ELEVATED PUSH-UP

This is the easiest variation of push-up. An elevated push-up works on your lower chest and back more, which can be done anywhere easily. You just need a table, desk or chair to perform this exercise. This exercise focuses on beginners who wants to build upper body strength. You can also do this exercise for warm-up, if you are able to do regular push-ups.

Step-by-step instructions

The incline or elevated push-ups can be done by using a bench, table, chair or any solid surface that is about 3 feet high. Here’s how to do this correctly:

  • Stand by facing the bench, chair, table or at the edge of the bed.
  • Position your hands slightly wider than shoulder-width at the edge of the bench.
  • Arms should be straight and bend your elbows slowly and lower your chest at the edge of the bench while inhaling.
  • Keep your body straight and push your body away from the bench until your elbows are straight but not locked and exhale while you push up.
  • Keep going with slow and steady repetitions.
  • Repeat as many as 10-15 reps to build strength and endurance.

When you feel like you can do it easily then lower the inclination and keep on lowering the level until you’ll hit the ground. The more lower you go the more challenging it’ll be for you.

HOW TO DO KNEE PUSH-UPS
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KNEE PUSH-UP

This variation is a little tougher than the elevated or incline push-up because you are on the floor. This push-up also works in the same muscle group and also it can be done anywhere. You just need yoga mat to perform this exercise.

Step-by-step instructions

  • Place your knees on the floor or mat.
  • Position your hands shoulder width apart on the ground.
  • Slowly lower your torso down towards the floor while inhaling and pause for a second and make sure your chin may slightly touch the ground.
  • Exhale as you pull your torso up to the starting position.
  • Repeat as many as 10-15 reps to build strength.
HOW TO DO NEGATIVE PUSH-UPS
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NEGATIVE PUSH-UP

This is the toughest variation of regular or basic push-up which basically starts at the top and slowly lower down but instead of pushing yourself back up, you can do an entire set of negatives. Now lower yourself down slowly with good form as many times as you comfortably can which will help in strengthing and building your chest, shoulders, upper back, triceps and also indirectly work on your core muscles as well.

Step-by-step instructions

  • Place your hand slightly wider than shoulder-width apart on the ground or mat.
  •  Start to bend the elbows and slowly lower the chest towards the floor for about 3-5 seconds. Always maintain your posture.
  • Your core and glutes should be tight as your body and chest will come very close to the ground then drop your knees on the ground and push up from the down position.
  • Do 3 sets of 15-20 reps to build strength.
    HOW TO DO REGULAR PUSH-UPS
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    REGULAR PUSH-UP

        A regular push-ups are beneficial for building upper body strength. It is a common calisthenics exercise beginning from the prone position by raising and lowering the body by using the arms. Push-ups basically focuses on the pectoral muscles,triceps and anterior deltoids with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the mid section.

    Step-by-step instructions

    • Place your hand slightly wider than shoulder-width apart on the ground or mat.
    • Make sure you are engaging your core while keeping your back flat so that your body is in straight line from the top of your head to heels.
    • Slowly lower yourself down until your elbows are at a 90 degree angle or a bit less depending on your level of experience, age, and flexibility. Reaching 90 degrees might be the lowest you’re able to go and personally I like to go down until my chest (not my face) hits the floor in that way I know I’m going the same distance each and every time.
    • While doing push-ups always remember that your elbows should be in and about 45-degrees (like an “arrow”, not a “T”) from your body. Always make sure your shoulders are down and away from ears.
    • Once your chest or nose/chin touches the ground, pause slightly and then push yourself back up to the starting position.
    • Do as many as you can to build upper body strength.
    COMMOMISTAKES & SOLUTIONS
    • Don’t put your elbows out 90 degrees from your body and shoulder should be shrugged toward ears.

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                                           WRONG POSTURE
    • Engage your core and glutes then it’ll be easy for you to do push-up.

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                                              WRONG POSTURE
    • Do full reps and try to touch the floor from your chest.

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                                              DO FULL REPS
    • Always maintain a straight line from head to toes and your whole body should move up and down together.

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                                     PERFECT BODY POSTURE
    • Always focus on hands and fingers placement before doing push-ups.
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      RIGHT HANDS AND FINGERS PLACEMENT
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      WRONG HANDS AND FINGERS PLACEMENT

    BENEFITS OF PUSH-UPS
    • Basic or regular push-ups mainly focuses on upper-body strength which works on the triceps, pectoral muscles and shoulders. When done with the proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.
    • Regular push-ups require no equipment other than your bodyweight and your arms, and it can be done anywhere on a firm surface with enough space for you to stretch out and flat in.
    • It increases your testosterone level and also reduces osteoporosis development.
    • Prevent lower back and shoulder injuries and improve your posture.
    • Increases whole body muscle definition and enhances your cardiovascular system.
    • It stretches your muscles which will be beneficial for your health and vitality.
    • Increases functional strength via full body activation.

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