3 Levels To MASTER the PUSH-UPS (even if you're a beginner), by Greekologist on YouTube. 2 min 47 s.
- Video length
- 2 min 47 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up your wrists, shoulders and chest with a few arm circles and shoulder rolls before you start. This prepares the joints for the pressing movement.
Start with level one: place your hands on a wall or high surface, slightly wider than shoulder width. Keep your body in one straight line from head to heels.
Bend your elbows and lower your chest toward the surface, keeping your elbows at about 45 degrees from your body. Push back up until your arms are straight.
Do 3 sets of 8 to 12 reps at this level. Rest 60 seconds between sets and stop when your form starts to break down.
Move to level two: put your hands on a lower surface like a bench or step. Keep your core tight and your hips level as you lower and press back up.
Complete 3 sets of 8 to 12 reps at level two. Only move on when you can finish every rep with a straight body line.
Try level three: the full floor push-up with hands under your shoulders. Lower your chest until it is close to the floor, then press back up.
Finish with 3 sets of 5 to 10 full push-ups, or as many as you can do with good form. Rest and repeat.
Tips and common mistakes
Keep your body in a straight line and squeeze your glutes so your hips do not sag.
Do not flare your elbows out to the sides; keep them at roughly 45 degrees.
If a full push-up is too hard, drop back to the higher surface instead of forcing bad reps.
Stop if you feel sharp pain in your wrists, shoulders or lower back.
Questions
How many push-ups should a beginner do?
Start with 3 sets of 8 to 12 reps at the easiest level you can control. Add reps or lower the surface only when those sets feel comfortable.
How long until I can do a full push-up?
It varies by person. Practising 3 times a week and moving to a lower surface when you can complete all your sets is a steady way to progress.
Should I do push-ups every day?
Give your muscles at least one rest day between sessions. Two or three sessions a week is enough for most beginners.
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.
