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Push Up Workout For Beginners

push up workout for beginners

Every fitness journey requires a strong foundation, and one of the most accessible yet challenging exercises to build that strength is the classic push up. The push-up targets multiple muscle groups, from your chest and shoulders to your arms and core, proving to be a total body workout in a seemingly simple move. However, for beginners, the push up can seem intimidating. But don’t worry, we’re here to help break down the push ups and give you an effective push up workout specifically designed for beginners.

Push Up Workout for Beginners: Building Strength from the Ground Up

Understanding the Push-Up

Before we delve into the workout, let’s understand what a push up is. The push-up is a bodyweight exercise that uses your own weight against gravity to build strength. It primarily targets the chest (pectorals), shoulder (deltoids), and arm muscles (triceps), with secondary engagement of your core and lower back.

Push-Up Form and Technique: Push Ups Workout For Beginners

Proper form is essential for any exercise, and push-ups are no exception. Here’s a step-by-step guide to performing a push-up correctly:

Position: Start in a high plank position. Your hands should be slightly wider than shoulder-width apart, directly underneath your shoulders. Your body should form a straight line from your head to your heels.

Movement: Lower your body until your chest nearly touches the floor. As you do this, keep your elbows close to your body, and ensure that your body remains in that straight line.

Push: Push your body back up to the starting position, maintaining the straight-line form.

Now, if you’re a beginner, this standard form might be challenging, and that’s okay! Everyone starts somewhere, and that’s why we have beginner-friendly versions.

Beginner-Friendly Push-Up Variations: Push Ups Workout For Beginners

For beginners, it’s essential to start with variations that reduce the amount of bodyweight you’re lifting, thus making the exercise more manageable. Here are two popular beginner-friendly push-up variations:

Knee Push-Ups: In this variation, instead of balancing on your toes, you balance on your knees. This reduces the amount of bodyweight you’re lifting, making it easier to perform.

Incline Push-Ups: For this variation, you place your hands on an elevated surface (like a bench or step). The higher the surface, the easier the exercise.

Beginner Push-Up Workout

Now that we know the variations, let’s get into the workout. This workout will slowly increase in intensity, helping you build strength over time. Always remember, the key is consistency and progress, not perfection.

Warm-Up: push up workout for beginners

Before starting, warm up your body with some light cardio like jogging on the spot or jumping jacks for about 5 minutes. Follow this with dynamic stretches for your upper body.


  1. Week 1-2: Start with 3 sets of 10 incline push-ups. Rest for 60 seconds between sets.
  2. Week 3-4: Transition to 3 sets of 10 knee push-ups. Rest for 60 seconds between sets.
  3. Week 5-6: Perform 2 sets of 5 standard push-ups, followed by 2 sets of 10 knee push-ups. Rest for 60 seconds between sets.
  4. Week 7 onwards: Aim to perform 3 sets of 10 standard push-ups. Rest for 60 seconds between sets.

This is a gradual progression from easier to more challenging variations. It allows your body to adapt to the increasing difficulty, building strength over time.

Cool Down

Finish your workout with a cool down. This could involve static stretches for your upper body and some light cardio to gradually lower your heart rate. This will help reduce muscle stiffness and aid in recovery.

Additional Tips for Success: Push Ups Workout For Beginners

Here are a few extra tips to help you on your push-up journey:

Listen to Your Body: Everyone’s fitness journey is unique, so don’t rush yours. If you need more time to adjust to a particular stage in the workout, take it. It’s better to master a movement before progressing to the next level.

Engage Your Core: Push-ups aren’t just an upper-body workout; they’re a total body exercise when done correctly. Engaging your core will help maintain proper form and stability during the exercise.

Consistency Is Key: Consistency is more important than intensity when you’re starting. Even if you can only do a few push-ups at first, keep at it. Your strength and endurance will build over time.

Balance It Out: While focusing on push-ups, don’t forget to balance it out with exercises for your back and lower body. An overall balanced workout regime is essential for full-body strength and fitness.

In Conclusion

Beginning a fitness journey can be daunting, but exercises like the push-up can offer accessible, equipment-free methods for building strength at home or in the gym. With patience, consistency, and the gradual workout progression outlined in this blog, beginners will see their push ups prowess increase over time.

Push-ups may seem challenging initially, but remember, every expert was once a beginner. Start where you are, use what you have, and keep pushing forward. Your fitness journey is a marathon, not a sprint, and every push-up, no matter how modified, is a step towards a healthier, stronger you.

Now, it’s time to get down and give those push-ups a go! Your journey to a stronger, fitter self begins today. Happy workout!

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.