This Pushup Workout for Beginners is designed to help you build strength, improve your form, and increase your endurance. Whether you’re new to pushups or looking to refine your technique, these exercises will guide you through the basics and set you on the path to mastering this fundamental move. We also have a free printable to help you keep movin’. Get ready to strengthen your chest, shoulders, and arms with this beginner-friendly workout! It’s a great bodyweight exercise that strengthens your whole body.

Standard Pushup

The first step is to learn how to do a proper pushup. Form is important when working out. It will help you avoid injury and get the most from your workout. If you need help, you can consult with a fitness professional for one session or for 6-8 sessions to get help to really perfect your form.

Standard Pushup workout Instructions:

1. Starting Position:

• Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
• Keep your body in a straight line from your head to your heels.
• Engage your core, tighten your glutes, and ensure your neck is in a neutral position.

2. Lowering Phase:

• Bend your elbows and lower your body towards the ground.
• Keep your elbows at a 45-degree angle from your torso.
• Lower until your chest nearly touches the floor, keeping your body in a straight line.

3. Pushing Phase:

• Push through your palms to straighten your arms and return to the starting position.
• Maintain a straight line from your head to your heels throughout the movement.

4. Repetition:

• Perform the desired number of repetitions, maintaining proper form throughout each one.

Tips for Proper Form

• Hand Placement: Position your hands slightly wider than shoulder-width apart to ensure stability and proper muscle engagement.
• Body Alignment: Keep your body straight and avoid sagging your hips or raising them too high.
• Elbow Position: Keep your elbows at a 45-degree angle to your body to protect your shoulders.
• Core Engagement: Tighten your core muscles to maintain stability and support your lower back.
• Controlled Movement: Lower and push up in a controlled manner to maximize muscle engagement and reduce the risk of injury.

Modifications

• Easier: Perform pushups on your knees, maintaining a straight line from your head to your knees.
• Harder: Elevate your feet on a stable surface (e.g., a bench or step) to increase the difficulty.

Pushup Workout Routine

This pushup workout routine includes various push-up variations to target different muscle groups and improve overall upper body strength. Adjust the repetitions and sets according to your fitness level.

Warm-Up (5 Minutes)

1. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
2. Jumping Jacks – 1 minute
3. Shoulder Rolls – 1 minute (30 seconds forward, 30 seconds backward)
4. High Knees – 1 minute
5. Dynamic Chest Stretch – 1 minute

Workout Routine (30 Minutes)

1. Standard Pushups

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Keep your body in a straight line, lower your chest to the ground, and push back up.

2. Wide-Grip Pushups

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Place your hands wider than shoulder-width apart to target the chest muscles more.

3. Diamond Pushups

• Reps: 8-12
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.

4. Incline Pushups

• Reps: 12-15
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Place your hands on an elevated surface, like a bench or step, to reduce the intensity.

5. Decline Pushups

• Reps: 8-12
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Place your feet on an elevated surface, like a bench or step, to increase the intensity.

6. Knee Pushups (if needed for beginners)

• Reps: 12-15
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Perform push-ups with your knees on the ground to reduce the intensity.

7. Spider-Man Pushups

• Reps: 8-12
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: As you lower your body, bring your right knee towards your right elbow, then switch sides on the next rep.

8. Pike Pushups

• Reps: 8-12
• Sets: 3
• Rest: 30 seconds between sets
• How to Do It: Start in a downward dog position, bend your elbows to lower your head towards the ground, then push back up.

Cool-Down (5 Minutes)

1. Child’s Pose – 1 minute
2. Shoulder Stretch – 1 minute (30 seconds each side)
3. Chest Stretch – 1 minute
4. Triceps Stretch – 1 minute (30 seconds each side)
5. Arm Across Chest Stretch – 1 minute (30 seconds each side)

Tips for Success

• Form Over Speed: Focus on maintaining proper form rather than doing the exercises quickly.
• Progress Gradually: Start with easier variations and gradually progress to more challenging ones as your strength improves.
• Consistency: Perform this workout routine 2-3 times a week to build strength and endurance.
• Listen to Your Body: If you feel pain (other than typical muscle fatigue), stop and adjust your technique or rest.

Of course, you won’t be able to run through this on your first try, but as you continue to improve and get stronger, you’ll eventually be able to get through this, and won’t that be amazing when you do? Start with the ones you can do, and do the first set. Work until you can do it and then work on adding the next. I’m so proud of you, I know you can do it.

Can Fat People do Pushups?

Many people ask me if people who are overweight can still do exercises. People of all body types, including those with higher body weight, can do push-ups. However, it may require modifications and a gradual progression to build the necessary strength and endurance. By starting with appropriate modifications and progressing at your own pace, you can build the strength and confidence to perform standard push-ups effectively, regardless of your body weight.

Wall Pushups

• How to Do It: Stand facing a wall, about arm’s length away. Place your hands on the wall at shoulder height and width. Bend your elbows and lean towards the wall, then push back to the starting position.

Incline Push-Ups

• How to Do It: Place your hands on a stable, elevated surface like a bench, table, or countertop. Keep your body in a straight line and perform push-ups from this position. The higher the surface, the less body weight you need to lift.

Knee Push-Ups

• How to Do It: Start in a plank position with your knees on the ground. Keep your body straight from your head to your knees. Perform push-ups from this position, reducing the amount of weight on your arms.

Hands-Elevated Push-Ups

• How to Do It: Place your hands on an elevated surface such as a low table or step. Perform push-ups from this position, reducing the amount of body weight on your arms.

Supported Push-Ups

• How to Do It: Use a resistance band looped around your upper body and anchored above you to support some of your weight. Perform push-ups with the band assisting you in pushing back up.

By incorporating these modifications, beginners can gradually build the strength and confidence needed to perform standard push-ups effectively.

Are Wall Pushups Effective?

wall push-ups are effective, especially for beginners or those looking to build upper body strength with a lower risk of injury.

Wall Pushup Benefits

Accessibility: Wall push-ups require no special equipment and can be done almost anywhere.

1. Reduced Pressure: They place less stress on the wrists, shoulders, and lower back compared to traditional push-ups.
2. Strength Building: They help build strength in the chest, shoulders, triceps, and core.
3. Improved Form: Wall push-ups are a good way to learn proper push-up form and body alignment before progressing to more challenging variations.
4. Gradual Progression: They serve as a stepping stone for individuals who are not yet able to perform standard push-ups, allowing them to gradually build up to more difficult exercises.

Pushups for Women (Knee Pushups)

1. Starting Position:

• Begin on all fours on the floor with your knees together and hands placed slightly wider than shoulder-width apart.
• Your body should form a straight line from your head to your knees.
• Engage your core and keep your back flat.

2. Lowering Phase:

• Slowly bend your elbows to lower your chest towards the floor.
• Keep your elbows at a 45-degree angle to your body.
• Lower your body until your chest nearly touches the ground.

3. Pushing Phase:

• Push through your hands to straighten your arms and return to the starting position.
• Maintain a straight line from your head to your knees throughout the movement.

4. Repetition:

• Perform the desired number of repetitions, maintaining proper form throughout each one.

Tips for Proper Form

• Hand Placement: Position your hands slightly wider than shoulder-width apart to ensure stability and proper muscle engagement.
• Body Alignment: Keep your body straight and avoid arching your back or sagging your hips.
• Elbow Position: Keep your elbows at a 45-degree angle to your body to protect your shoulders.
• Core Engagement: Tighten your core muscles to maintain stability and support your lower back.
• Controlled Movement: Lower and push up in a controlled manner to maximize muscle engagement and reduce the risk of injury.

Progression

As you get stronger, you can progress to more challenging variations, such as:

• Incline Pushups: Place your hands on a lower elevated surface, such as a step or bench.
• Standard Pushups: Perform push-ups from a high plank position with your toes on the ground, keeping your body straight from head to heels.

By following these instructions and tips, you can perform knee pushups effectively, building the strength and confidence needed to progress to more advanced variations.

Alternatives to Pushups

If you’re looking for alternatives to pushups that still work the upper body, here are some effective exercises:

1. Dumbbell Chest Press

• Equipment: Dumbbells, bench (optional)
• How to Do It:
  • Lie on your back on a bench or the floor with a dumbbell in each hand.
  • Press the dumbbells up until your arms are fully extended.
  • Lower the dumbbells back to chest level and repeat.

2. Chest Flyes

• Equipment: Dumbbells, bench (optional)
• How to Do It:
  • Lie on your back on a bench or the floor with a dumbbell in each hand, arms extended above your chest.
  • Slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  • Bring the dumbbells back together above your chest.

3. Bench Dips

• Equipment: Bench or sturdy chair
• How to Do It:
  • Sit on the edge of a bench and place your hands next to your hips.
  • Slide your butt off the bench and extend your legs in front of you.
  • Bend your elbows to lower your body until your upper arms are parallel to the ground.
  • Push back up to the starting position.

4. Resistance Band Chest Press

• Equipment: Resistance band
• How to Do It:
  • Secure the resistance band behind you at chest height.
  • Hold the handles and press your arms forward until they are fully extended.
  • Slowly return to the starting position.

5. Plank to Downward Dog

• How to Do It:
  • Start in a plank position with your hands under your shoulders.
  • Push your hips up and back to move into a downward dog position.
  • Return to the plank position and repeat.

6. Pectoral Machine

• Equipment: Pectoral machine (available at most gyms)
• How to Do It:
  • Sit on the machine and adjust the seat so that the handles are at chest level.
  • Press the handles together in front of you, then slowly return to the starting position.

7. TRX Chest Press

• Equipment: TRX suspension trainer
• How to Do It:
  • Adjust the TRX straps to an appropriate length.
  • Hold the handles and lean forward, keeping your body in a straight line.
  • Lower your chest towards your hands, then push back to the starting position.

8. Barbell Bench Press

• Equipment: Barbell, bench
• How to Do It:
  • Lie on a bench with your feet flat on the floor.
  • Grip the barbell slightly wider than shoulder-width apart.
  • Lower the barbell to your chest, then press it back up to the starting position.

9. Cable Chest Press

• Equipment: Cable machine
• How to Do It:
  • Set the pulleys at chest height.
  • Hold the handles and step forward, extending your arms in front of you.
  • Slowly bring the handles back to the starting position.

10. Floor Press

• Equipment: Dumbbells or barbell
• How to Do It:
  • Lie on the floor with your knees bent and feet flat.
  • Hold the dumbbells or barbell above your chest.
  • Lower the weights until your upper arms touch the floor, then press back up.

These alternatives can help you build upper body strength and provide variety to your workout routine.

For more workout ideas, check these out:

• Treadmill Workout for Weight Loss
• Low Impact Workouts for Obese Beginners
• Free Weights Workout for Beginners
• Beginner Workout Plan for Obese Women