Seven Pushup Variations For Beginners

pushup for beginners

Beginners’ Push-ups

Everyone and everything needs to start at ground zero. The foundation to anything is extremely crucial. These beginners push-up exercise will help to build the necessary strength required to attempt more difficult variations. The key to gain strength from a push-up is to do a full range of motion involved in it.

Regular push-ups are where most of the beast starts at. But if getting your body all the way down to the floor – in a way that it almost touches the floor is too difficult for you, you can scale back and do an improvised push-up. It can be a wall or a knee push-up.

Following are the different beginner level push-up variations that can be tried based on your fitness level and strength requirements. Before you jump to new variations which require an increased amount of strength and coordination, be sure to have perfected the art of regular pushups.

1. Wall Pushup

This pushup exercise strengthens your arms, shoulders, and chest. It gives you the sense of the range of motion involved in regular push-ups and helps your body to get accustomed to the movements in it. The simplicity of this exercise is such that you can do this exercise while watching the TV at your home.

Following are the steps involved in it.

* Stand against the wall at an arm’s length with hands and feet shoulder-width apart.
* Now lean your body towards the wall with the palm against it at shoulder height.
* Bend the elbows and slowly lower towards the wall in a controlled motion.
* Hold the position for a second or two, and push back to the starting position.
* Repeat the steps for at least 10 reps.

This exercise is a great way for beginners to begin their pushup journey and get used to the movements involved in the regular push-ups. Once you can do 10 push-ups easily, move ahead towards the next variation in the line.

2. Knee Pushup

This pushup variation works on the chest, abs, shoulders, tricep and arm muscles. This variation makes life easier for people who struggle with the regular push-ups. It exactly mimics the upper body movement as compared to the regular push-ups. It can be used as an alternative which helps in developing the strength and fitness level necessary to the regular push-up.

Following are the steps involved in knee pushup.

* Place your hands on the floor and cross your legs by going on the knee position.
* Bend your elbow until the chest is almost in contact with the floor.
* The back should be straight, as you push yourself in the starting position.
* Repeat the steps for at least 10 reps.

Breathe in as you lower the chest to the floor and breathe out as you push up in the starting position. Knee push-up exercise is great to achieve upper body strength, increased metabolic rate, core strength and reduce bone loss. It can also be used as a warm-up exercise to prepare for strength training routine.

3. Regular Pushup

This effective upper body exercise activates various muscles which include chest, shoulders, arms, abs, and triceps. It is a compounded movement, which uses almost all of the major upper body muscle groups. To gain maximum benefits from regular pushup, it is imperative to do it with the proper form and posture.

Following are the steps involved in it.

* Place your hands beneath the shoulders and legs straight behind the back tucked into the floor at shoulder width apart.
* Now lower your body slowly, so it almost touches the floor. Engage your core while going down.
* Maintain a straight line while you push your body back to the starting position. This completes one repetition.
* Repeat.

regular pushups
regular pushups

Breathe in as you go down and breathe out while getting into the starting position. Do at least 10 – 12 repetition for 2 – 3 sets, every day. Doing the exercise in the correct form and technique will enhance your upper body strength completely. You will have amazing abs and a pumped-up chest to flaunt. A versatile exercise, which can be done in your living space, on a grass bank or at the gym. Once you get stronger, increase the intensity by adding variations to it.

4. Incline Pushup

This variation of the pushup works on the triceps brachii, anterior deltoids, and pectoralis major. It also enhances the overall strength bearing capacity of the chest by making it more powerful. Incline pushups also work on the core, increasing its endurance capabilities. This exercise is much simpler than the regular pushup variation.

Following are the steps involved in it.

* Place your hands beneath the shoulder on an inclined surface. Extend your legs until it forms a straight line from the shoulder to the heels.
* Tighten your core and bend your elbow to make a 45-degree angle with the trunk. Bend yourself until the elbows are in parallel with the back.
* Extend the elbows to return to the start position. This completes one repetition. Perform as many repetitions as possible to get used to the movements.

Breathe in as you lower yourself and breathe out as you push up back to the starting position. To increase the intensity of the exercise, lean on a less stable object. You can make use of a ball and use it as an inclination object. Based on your comfort level you easily manipulate the height of the inclination.

5. Shoulder Tap Pushup

This variation of the pushup is a full body move exercise that works on the chest, arms, shoulder and also provides strength to the core. This bodyweight exercise is great because of the unique element that it incorporates, which is the balance training. It takes the regular push-ups to the next level. The core does most of the work during the entire range of motion involved in this exercise.

Following are the steps involved in it.

* Start by getting in the plank position. Keep your hands underneath shoulder and feet hip-width apart.
* Engage the core as you slowly lower your chest to the ground, while bending elbows behind you.
* Push yourself up in the starting plank position, while lifting your right hand to tap the left shoulder.
* Repeat the same steps with the other arm tapping.

shoulder tap pushup

Breathe in as you lower yourself to the floor and breathe out while pushing back in the starting position. The slight longer hold in the range of motion is better for improving the balance of the body. When you tap the shoulder with your hands, the key is to pull your belly in – a little extra. They are difficult, but once you learn them, you will proud of your progress.

6. Rotating Pushup

This variation of the pushup helps you to build and strengthen your shoulder, chest, arms, abdominals and lower back. This exercise is a combination of the regular pushup with a side plank. True fitness exercise for athletes who play sports like baseball and tennis, as they require trunk rotation. It is rigorous workout routine to build powerful and musculature core.

Following are the steps involved in it.

* Start by getting in the military pushup position, with your hands underneath and shoulder width apart.
* Your body must be completely straight. Now start lowering the chest to the point that it almost touches the floor mat.
* Now push the body up and concurrently, lift your left arm high and start rotating your body anticlockwise on the left side.
* Try to make a T-shape with the body and arms in the side plank position. Hold the position, and return to the starting form.
* Repeat with the other hand.

Breathe out as you lower your body down towards the floor and breathe in while pushing your body up. Do not point the elbow out while forming the T-shape with the body. If there is any discomfort or pain in the shoulder region, discontinue the exercise immediately or use the knee position, alternatively.

7. Single arm, Single leg pushup

This exercise will strengthen your chest and core simultaneously. When doing a balancing act on a single arm, the muscles that support the shoulder must be highly engaged to maintain stability and thus improving the shoulders’ overall ability. It also enhances your back and makes it less prone to injury. This exercise can be tough for the first timers as it requires balancing skill.

Following are the steps involved in it.

* Get in the regular pushup position with your hands and feet shoulder-width apart. Perform the pushup.
* While in the top position, raise one arm and leg. They must be opposite. Bent your arm at a 90-degree angle and turn your thumb towards the ceiling.
* Now lower the leg and arm and return to the starting position. Repeat the desired number of repetitions.

To lift one arm and leg, you must be able to engage and activate the core entirely. This will help to maintain the balance. Use this exercise once or twice in your routine to assist other workout sessions.

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