How To Do Perfect Push-Ups | Push-Ups For Beginners | FITNESS SPECIAL | WORKOUT VIDEO, by Mind Body Soul on YouTube. 2 min 41 s.
- Video length
- 2 min 41 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up for a minute with arm circles and shoulder rolls, then kneel on all fours on the floor with your wrists under your shoulders.
Place your hands slightly wider than shoulder-width, fingers pointing forward and palms flat. Spread your fingers for a steadier base.
Step your feet back and balance on your toes and hands. Your body should form one straight line from head to heels.
Brace your belly as if bracing for a light punch, squeeze your glutes, and keep your hips level. Do not let them sag or lift.
Bend your elbows and lower your chest toward the floor. Keep elbows at roughly 45 degrees from your ribs, not flared out to the sides.
Stop when your chest is about a fist's height above the floor. Keep your neck neutral and your gaze slightly ahead of your hands.
Push through your palms to press back up until your arms are straight, breathing out as you push. That is one rep.
Do 3 sets of 5 to 10 reps, resting about 60 seconds between sets. Add a rep or two each week as you get stronger.
If the full version is too hard, put your hands on a bench or wall, or rest on your knees. Keep the same straight line from knees to head.
Tips and common mistakes
Sagging hips are the most common mistake and put strain on your lower back, so stop the set when your form breaks.
Do not drop your chin to your chest; keep your head in line with your spine the whole time.
Fewer clean reps beat many sloppy ones, so end the set as soon as your hips start to dip.
If your wrists ache, use push-up handles or make fists to keep the wrist straighter.
Questions
How many push-ups should a beginner do?
Start with 3 sets of 5 reps, even if you need the knee or bench version. Build up slowly over a few weeks rather than pushing to failure on day one.
How often should I practise push-ups?
Two or three sessions a week gives your muscles time to recover. Leave at least one rest day between push-up days.
Where should I feel a push-up working?
You should feel it in your chest, the back of your upper arms and your shoulders, with your core working to hold the line. Sharp shoulder or lower back pain means stop.
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.
