If you can't do the basic push ups yet, don't worry! There are various ways to practice this movement. For beginners, start practicing push ups against a wall, from a table posture, or using a support. If you can, continue practicing by doing push ups while resting on your knees, positive push ups, and negative push ups. This movement is easier to do if you strengthen the muscles used when doing push ups, namely the shoulder, chest, and abdominal muscles.
Step
Method 1 of 4: Practicing Push Ups for Beginners
Step 1. Do push ups on the wall
Stand facing a wall at a distance of 90-120 cm from the wall. Place your palms on the wall and lean forward. Bend both elbows while slowly bringing your body to the wall. If your face or chest is almost touching the wall, move your body away from the wall while straightening your arms, but keeping your elbows slightly bent. You've done 1 push up on the wall.
Do this movement 3 sets of 5-20 times each. Practice 3 times a week
Step 2. Do push ups from a table posture
Start the exercise by kneeling on the floor and placing your palms on the floor directly under your shoulders. Straighten your elbows and back. Make sure your knees are directly under your hips and place your toes on the floor. Lower your upper body to the floor slowly. If your nose is almost touching the floor, lift yourself off the floor again while straightening your arms to return to the starting position. You've done 1 push up movement from a table posture.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week.
- Make sure your back is straight as you practice.
Step 3. Do push ups using a support
Place your palms wide apart on a firm surface capable of supporting your body, such as the arms of a sofa, a bench for weight training, a chair, or a table. Straighten your arms and step back, straightening your back so that your body forms a triangle with the floor. Lower your body towards the support slowly until your elbows form a 90° angle. Move your body away from the support again while straightening your arms to return to the original position. You've done 1 push-up using a support.
- Pull your elbows as close to your sides as you can while practicing, rather than moving away from each other.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week.
Method 2 of 4: Doing the Next Exercise
Step 1. Do push ups while resting on your knees
Spread the mat on the floor and place your palms and knees on the mat. Move your palms forward while straightening your body so that it forms a triangle with the floor. Cross your calves and lift your feet off the floor. While straightening your back, lower your upper body to the floor until your elbows are bent 90°. Lift your body back from the floor to the starting position. Try to straighten your arms, but keep your elbows slightly bent. You've done 1 push-up movement while resting on your knees.
- Make sure you straighten your back and activate these muscles as you train.
- If needed, place a slightly folded towel or pillow under your knees for more comfort.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week.
Step 2. Do negative push ups
Spread the mat on the floor. Start practicing by doing plank postures like you want to do basic push ups. Keep your elbows slightly bent; don't be locked. Lower your body to the floor slowly until you are lying on the floor. You've done 1 negative push up.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week.
- Make sure you activate your core muscles while doing this move.
Step 3. Do positive push ups
Spread the mat on the floor. Lie face down on the mat. Place your palms on the floor under your armpits. Lift yourself off the floor slowly into a plank posture. Hold for 5 seconds then lie down again on the floor. You have done 1 positive push up.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week.
- If you can't lift yourself off the floor to get back into plank posture, do this as much as you can.
Method 3 of 4: Strengthen Muscles
Step 1. Perform triceps extension with 1 hand
Stand up straight with your feet slightly apart. Hold a dumbbell in your right hand and lift it while straightening your arms up, but keeping your elbows slightly bent. Slowly lower the dumbbells behind your head until your elbows are bent 90°. Lift the dumbbells back up to the starting position. You've done 1 triceps extension.
- Start training with 1-2 kg dumbbells.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week. Make sure you work both arms. If 10 times feels light, increase the number of movements to 15 repetitions/set.
- Also, increase the weight of the weights, but reduce the number of movements until you can only do 6-10 times/set with correct posture.
Step 2. Do the shoulder press with your palms facing each other
Stand straight with your feet shoulder-width apart and holding dumbbells, 1 dumbbell with 1 hand. Lift the dumbbells to shoulder height and hold them. Make sure your palms are facing each other. Lift the dumbbells again while straightening your arms up, but keeping your elbows slightly bent. Lower the dumbbells back to shoulder height. You've done 1 movement shoulder press.
- Start training with 1-2 kg dumbbells.
- Do this movement 3 sets of 5-10 times each. Practice 3 times a week. As with triceps extensions, increase the number of movements to 15 repetitions/set and then increase the weight of the weight, but reduce the number of movements.
Step 3. Practice plank posture while resting on your forearms
Spread the mat on the floor and then lie face down on the mat. Place your forearms on the floor and then place your toes on the floor. Make sure your elbows are directly under your shoulders. The palms may touch the floor or be clenched into fists. Right now, you are doing plank posture. Hold for 15-30 seconds.
- Make sure your elbows are shoulder-width apart and spread your feet slightly apart.
- Also, you should straighten your back and engage your abdominal muscles while doing the plank posture. Don't let your buttocks drop to the floor or stick out.
- Do this movement 3 times for 5-10 seconds each. Practice 3 times a week. Hold on longer until you are able to do this posture 3 times for 1 minute each.
Method 4 of 4: Doing Push Ups Correctly
Step 1. Start practicing by doing a plank posture while resting on your palms (high plank)
Spread the mat on the floor and place your palms and knees on the mat. Straighten your arms and make sure your palms are directly under your shoulders. Then, straighten your knees and place your toes on the floor. Right now, you're doing a high plank.
Make sure your feet are slightly apart
Step 2. Activate your abs and buttocks
This step ensures that your back remains straight as you do push ups. If not, try to straighten your back. Don't let your butt drop to the floor or stick out.
Step 3. Lower your body to the floor
Lower yourself to the floor until your elbows are bent 90°. Don't look down when lowering your body. Look forward and focus your gaze about 60-90 cm in front of you so that your neck is in a neutral position.
- As you lower yourself to the floor, pull your elbows as close to your sides as possible.
- Inhale as you lower your body to the floor.
Step 4. Lift your body off the floor
Make sure you do this movement when both elbows are bent 90°. Lift your body off the floor into a high plank position. Safe! You have successfully done 1 push up movement. Do 3 sets of 5-8 times each. Practice 3 times a week.
- Make sure your back is straight when doing push ups.
- Exhale as you lift yourself off the floor.
