PUSH-UP PROGRESSION for Beginners | Learn To Do Push-Ups CORRECTLY Step by Step, by KrishNick on YouTube. 9 min 30 s.
- Video length
- 9 min 30 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Start with wall push-ups. Stand an arm's length from a wall, place your palms at chest height, bend your elbows to bring your chest toward the wall, then push back. Keep your body in a straight line.
Progress to single arm wall push-ups. Place one hand on the wall and keep the other arm at your side, then lower and press with the working arm. Do both sides.
Move to incline push-ups with your hands on a table or bench. Keep your body straight from head to heels and lower your chest to the edge, then press up.
Try seal push-ups on the floor with your hands turned out and elbows close to your body. Lower your chest and press back up while keeping your hips steady.
Do kneeling push-ups with your knees on the floor and hands under your shoulders. Keep a straight line from knees to head and lower your chest toward the floor.
Add child's pose push-ups. From a kneeling position with arms extended forward, bend your elbows to lower your chest toward the floor, then press back.
Practice hand release push-ups. Lower yourself to the floor, lift your hands briefly, place them back down and press up. This builds control at the bottom.
Do elbow up and down push-ups to train shoulder stability. Keep your elbows tucked close to your ribs as you lower and press.
Finish with negative push-ups. Start at the top of a push-up and lower yourself slowly over three to five seconds, then reset on your knees or hands.
Attempt regular push-ups with hands under your shoulders, elbows at about 45 degrees and a straight body line. Lower your chest near the floor and press up.
Tips and common mistakes
Keep your elbows at roughly 45 degrees from your body instead of flaring them out to the sides.
Squeeze your glutes and brace your core so your hips do not sag or pike up.
Stop the set when your form breaks rather than pushing through sloppy reps.
Practice two or three times a week and move to the next variation only when you can do clean reps.
Questions
How long does it take to do a full push-up?
It varies from person to person. With consistent practice several times a week, many beginners see progress within a few weeks, but some need longer.
How many reps should I do at each stage?
Aim for a few sets of 5 to 10 controlled reps at each variation. Move on when you can complete them with good form and no strain.
What if my wrists hurt during push-ups?
Try push-ups on your knuckles or use dumbbells as handles to keep your wrists straight. Stop if the pain continues.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
