How to Start Doing Push-Ups: Benefits, Steps, Tips & Strategies

Introduction

Push-ups are a classic bodyweight exercise that can help you build muscle, burn fat, and improve your overall fitness level. They are one of the most effective exercises you can do for upper body strength training, but they can also be beneficial for improving balance and coordination, increasing bone density, and relieving stress. In this article, we’ll explore the benefits of doing push-ups, provide step-by-step instructions for how to do them properly, discuss modifications to make them easier, and offer tips and strategies to increase intensity.

Benefits of Doing Push-Ups

The benefits of doing push-ups are numerous. Research has shown that push-ups can help improve muscular strength and endurance in the chest, shoulders, triceps, and core muscles. Additionally, they can help increase bone density, as well as improve balance and coordination. Push-ups can also be a great way to relieve stress – physical activity is known to reduce cortisol levels, which can help you feel more relaxed and energized.

Step-by-Step Instructions for Doing Push-Ups

Doing push-ups is fairly straightforward, but it’s important to use proper form and technique in order to get the most out of the exercise. Here are the steps for doing a basic push-up:

• Begin in a plank position – place your hands on the ground slightly wider than shoulder-width apart, feet together, and back straight. Make sure your core is tight and engaged.

• Lower your body until your chest is just above the ground. Keep your elbows close to your sides and don’t let your head drop.

• Push up and straighten your arms. Make sure your elbows don’t flare out during the movement.

• Repeat the motion for the desired number of repetitions.

Proper Form and Technique

Using proper form and technique when doing push-ups is essential for getting the most out of the exercise. Here are a few tips to keep in mind:

• Keep your core tight and engaged throughout the entire exercise.

• Make sure your elbows don’t flare out during the movement – keep them close to your sides.

• Don’t let your head drop – keep it in line with your spine.

Modifications to Make Push-Ups Easier

If you’re just starting out with push-ups, it’s important to modify the exercise to make it easier. Here are a few modifications you can make:

• Wall push-ups – stand facing a wall, place your hands on the wall at shoulder height, and perform the pushing motion.

• Bent knee push-ups – place your hands on the ground slightly wider than shoulder-width apart, and perform the pushing motion with your knees bent.

• Elevated push-ups – place your hands on an elevated surface such as a chair or bench, and perform the pushing motion.

Tips and Strategies to Increase Intensity

Once you’ve mastered the basics of push-ups, there are several ways to increase intensity. Here are a few tips and strategies to try:

• Speed up the tempo of your push-ups – this will help increase your heart rate and burn more calories.

• Increase the range of motion – by lowering your chest closer to the ground, you’ll be able to engage more muscles and further challenge your body.

• Increase the number of repetitions – aim for 10-15 push-ups per set, and gradually increase the number of sets over time.

Conclusion

Push-ups are a great way to build upper body strength and improve your overall fitness level. They can help improve muscular strength and endurance, increase bone density, improve balance and coordination, and provide stress relief. To get started, follow the step-by-step instructions for proper form and technique, use modifications to make them easier, and incorporate tips and strategies to increase intensity.