How to Do a Push Up | Step by Step for Beginners, by Rehab and Revive on YouTube. 4 min 3 s.
- Video length
- 4 min 3 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Start on all fours with your hands under your shoulders, slightly wider than shoulder width. Spread your fingers and press through the whole palm, not just the heel of the hand.
Set your body in one straight line from head to heels. Squeeze your glutes and gently brace your belly so your hips do not sag or pike up.
Pull your shoulders slightly back and down, away from your ears. Keep your neck long and look at a spot on the floor just ahead of your hands.
Bend your elbows to about 45 degrees from your body, not flared straight out to the sides. Lower your chest toward the floor with control.
Stop when your chest is a fist height from the floor or when your form starts to break. Do not bounce at the bottom.
Push the floor away and return to the top, keeping the straight line the whole way. Exhale as you press up.
If a full rep is too hard, put your hands on a wall or a sturdy table and do the same movement. Lower the surface as you get stronger.
Do 2 to 3 sets of 5 to 10 clean reps and stop the set when your hips sag. Quality beats quantity.
Tips and common mistakes
Sagging hips and flared elbows are the most common form faults and often cause shoulder or lower back pain.
Film yourself from the side once to check your body line, since it is hard to feel a sag.
Keep your head neutral instead of craning your neck forward to look at the floor.
If you feel sharp shoulder pain, stop and check your hand and elbow position before trying again.
Questions
How many push ups should a beginner do?
Start with 2 to 3 sets of 5 to 10 reps, or fewer if your form breaks. Add reps slowly over a few weeks.
Can I do push ups on my knees?
Yes. Knee push ups are a good stepping stone. Keep the same straight line from head to knees and the same elbow angle.
Why do my wrists hurt during push ups?
You may be loading only the heel of your hand. Press through the fingertips and whole palm, or do the movement on fists or push up handles.
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.
