Push-ups are an essential exercise for improving arm and upper body strength. However, if your arms aren’t strong already, it might be challenging to get started. Luckily, there’s a way to build up your strength gradually by starting with beginner’s push-ups. The following exercises will help you progress from easy to more difficult push-ups as you work on strengthening your arms. Keep in mind that proper technique and progression are crucial for getting the results you want.
Exercise 1 – Wall Push-ups
Wall push-ups offer an accessible starting point for beginners. To perform this exercise, all you need is a sturdy door or wall that can support your body weight.
- Stand facing the wall and place your hands against it, shoulder-width apart.
- Press your weight into the floor through the balls of your feet.
- The further your feet are from the wall, the more weight will be on your arms, making the push-up more difficult.
- From this position, bend your arms and bring your chest towards the wall.
- Aim for three sets of 10 wall push-ups as a great way to introduce push-ups into your workout routine.
Exercise 2 – Raised push-ups
Raised push-ups are a step up from wall push-ups, requiring a bench, couch, coffee table, or any other solid, elevated object.
- Place your hands securely on the elevated surface, making sure your arms are below your shoulders for support.
- Walk your feet out to a plank or elevated push-up position, pressing your weight into the floor through the balls of your feet.
- Squeeze your glutes and keep your core engaged as you lower your body and complete 10 push-ups.
- Try performing three sets for optimal results.
Exercise 3 – Table-top or knee push-ups
Table-top or knee push-ups provide yet another variation for working on your upper body strength.
- You will perform this push-up variation from your knees, so consider using a yoga mat or extra blanket for added comfort.
- If you start in the Table Top position, you are on your knees, and your feet are also touching the floor. Alternatively, you can do this with your ankles crossed and feet up off the floor—choose whichever option best suits your skill level and comfort.
- Squeeze your glutes and engage your core as you lower your chest to the ground, keeping your elbows by your side.
- Strive for three sets of 10 push-ups for maximum effectiveness.
Recap…
These three beginner’s push-up exercises are an excellent way to start developing chest, shoulder, and upper back strength and endurance. You can begin with three sets of one exercise or do one set each of all three push-up variations. Remember, the progression of difficulty goes from 1) standing wall push-ups to 2) elevated push-ups, and finally, 3) kneeling push-ups.
As you continue to build strength through consistent practice, you can gradually transition into more advanced push-up variations. Additionally, you can explore other bodyweight exercises like squats for stronger legs. Check out this guide on beginner’s squats for more information. Stay committed to your fitness journey and see the impressive results of your dedication.
