The pushups are one of the simplest and functional exercises. It exercises almost all the muscles that we have: the triceps and the chest receive great training. But the movement also involves shoulders, core, dorsal, lower back, legs and glutes. Here, we will guide how to do push ups for beginners.
If you are new to physical training, you may find it really difficult to execute a good amount of push-ups with good technique. In that case, it is better to try some alternatives that allow you to do a greater number of push-ups without having to compromise your technique.
How to do push ups for beginners?
Discover the 10 variants of push-ups that any person, regardless of their physical condition, can practice. It should not cause you embarrassment to start from the beginning, as these exercises will help build the foundation of the strength needed for the most advanced variations. In addition, who has done some good push-ups in the traditional way knows that this is a full-body explosive workout by itself.
Always remember not to perform an exercise unless you can handle the full range of motion. If performing a flex on the ground is very difficult, return to the exercise on the knees or on the wall.
1. Push-ups on the wall
This is the first step on the way to the domain of push-ups. Basically it is a standing bending against a wall, which reduces the amount of weight that the muscles have to bear.
2. Fexiones on the table
The trick to strengthen yourself and be able to perform a standard arm flexion is to start from the wall and gradually get more and more horizontal. Flex on a table or chair on your way down and soon be able to do push-ups on the floor.
3. Bending knees
This is identical to a push-up, but done on the hands and knees, with the feet raised off the ground when you descend. This makes the abs and legs do a great job, being a great way to practice for real movement.
4. Standard flex
These are the real push-ups, one of the most fundamental exercises of body weight on the floor. Performing push-ups will often help strengthen your entire upper body.
5. Push-ups with touch on the hand
Pause at the top of the arm flexion and use one hand to touch or hit the other. Change hands with each repetition. That brief pause helps improve balance and make exercise more isometric , which is a great way to increase strength.
6. Push-ups on the shoulder
This type of push-ups is great because it supposes a slightly wider grip, being better to optimize the balance.
7. Push-ups with rotation
These push-ups include the rotation of the body through a side plate when the push-up is completed, keeping the upper arm straight in the air and making the body resemble a “T”. This works the shoulders and the obliques , while also helping to improve the balance.
8. Push-ups on the thigh
A touch on the outer thigh at the top of the push-ups helps strengthen the stabilizing muscles , while giving the triceps a greater stimulus.
9. Elevated push-ups with a single arm
In this variant isometric strength is very important to stabilize the muscles by bringing the arm to the front in all its extension. This variation makes balance much more difficult, but the core receives a good job.
10. Push-ups with one raised leg
Make a bend of arms, but separate one leg from the floor and put it in parallel with the floor. This creates greater instability and demands more effort from your abs to achieve balance.
There could be no end to the different forms and names we can give to this classic exercise, but we have done our best to offer you the best known for beginners. Just make sure you spend some time perfecting your shape and fixing the basic concepts, before jumping into the variations that require balance, coordination and greater strength.
There is no international authority for push-ups, official certification council or any person in charge of naming different types of push-ups. Therefore, what we might call a flexion in rotation, others would call it a T-shaped flex and so on. We have strived to be exact, but we admit that some people may have different names for these movements that we do.