Unlock your First Pushups🔥 Step by Step Guide for Beginners🔥, by Unchained AthletiX on YouTube. 1 min 12 s.
- Video length
- 1 min 12 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up your wrists, shoulders and chest with 30 seconds of arm circles and a few slow shoulder rolls.
Start with an incline pushup. Place your hands on a sturdy bench or counter, slightly wider than shoulder width.
Set your body in a straight line from head to heels. Squeeze your glutes and gently brace your stomach.
Bend your elbows to about 45 degrees from your body and lower your chest toward the surface.
Stop when your chest is a fist away from the surface, then push back up until your arms are straight.
Do 3 sets of 5 to 8 reps, resting 60 seconds between sets. Keep your hips from sagging or piking.
When those feel easy, lower the surface: use a lower bench, then a step, then the floor.
For a full floor pushup, keep hands under your shoulders, lower your chest to just above the floor, then press up.
Tips and common mistakes
Keep your head neutral and look at a spot on the floor about 30 cm ahead so your neck stays in line.
If your lower back sags, raise the surface or do fewer reps until you can hold a straight plank.
Do pushups two or three times a week and leave a rest day between sessions so your muscles recover.
Stop if you feel sharp pain in your wrists or shoulders, and switch to fists or pushup handles.
Questions
How long does it take to do a full pushup?
Most beginners need a few weeks of incline pushups two or three times a week. Progress to lower surfaces as the reps get easy.
Where should my elbows point?
Angle them about 45 degrees from your sides, not flared straight out. This keeps your shoulders in a safer position.
Can I do pushups on my knees instead?
Yes, knee pushups are a good middle step. Keep a straight line from head to knees and lower your chest the same way.
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.
