Try These Awesome Push-up Routines
Although you may think that push-up routines are not suitable for beginners, you can still do these great push-up routines at the gym from day one.
How can you do push ups?
While there are several ways to do push-ups, there is a basic form that we should know before doing a push-up.
- Lie on a mat face down, then extend your arms and prop up on the floor with your hands, keeping them shoulder-width apart.
- Then stretch your legs back and use only the tips of your toes to support yourself on the floor. If you’re just starting out, you can support yourself with your knees, keeping your lower legs and feet off the floor.
- Tighten your glutes and abs throughout the exercise.
- Then lower your body until your chest is very close to the floor, but don’t touch the floor.
- Stay in this position for a moment and then push yourself back to the starting position.
Pushups are a simple and effective exercise that works many muscles at once, including your leg and glutes.
More important than the number of reps you do is the quality of each push-up you do.
Great push-up routines for beginners
Don’t be embarrassed if you’re just starting out in the gym and can’t do 200 pushups like your peers can. They had to work hard to get to that level. In the beginning, it’s better to take it slow and focus more on your technique.
This push-up routine will be really helpful in your first phase of training.
1. Push-ups against the wall
Wall push-ups are an easy and great way to master push-up technique. At the same time, you can train your muscles.
- Stand facing a wall, then extend your arms and lean against the wall.
- Stand on your toes, then bend your elbows as you move your torso forward.
- Your body should lean forward slightly.
- Remember to always keep your back straight.
- Repeat 20 times.
2. Bench or table push-ups
After the wall pushups, move on to the next step. You need a sofa, a chair or a low table.
- Support yourself on the bench with your hands and keep them shoulder-width apart.
- Stretch your legs back so that they are diagonal to the floor.
- Your weight should be on your toes.
- Bend your elbows and bring your body forward so that your chest almost touches the bench.
- Hold the position for a few seconds and return to the starting position.
- Do 20 reps.
3. Knee Push Ups
This is the first step closer to a standard push-up. The difference is that in this exercise your legs are not fully extended, but rather bent and the point of contact with the floor is your knees (along with your hands).
- Lie face down on your mat and support yourself with your hands, keeping them shoulder-width apart.
- Lean your weight on your knees and keep your lower legs above the floor.
- Bend your elbows and lower your body toward the floor. Try to get as close to the mat as possible with your face.
- Return to the starting position.
- Do 20 reps.
4. Basic Pushups
Once you’ve done the previous exercises several times, you’re ready to move on to the real push-up.
You don’t need to do an exaggerated number of reps.
- First, support yourself on the floor on your hands and toes.
- Bend your elbows and then bring your body and face as close to the floor as possible.
- After holding this position for a few seconds, return to the original position (your body is diagonal to the floor).
5. Alternating touch push ups
Now you can try out different kinds of great push-up routines to switch up every now and then.
- For hand-tapping pushups, touch your left hand with your right hand as you push yourself up.
- Put your hand back in place and do another push-up.
- This time, as you go up, touch your right hand with your left hand.
6. Shoulder touch push ups
These pushups are similar to the previous exercise.
- In shoulder push-up only, reach your left hand toward your right shoulder.
- Put your hand back in place and do another push-up.
- When you push yourself up, touch your left shoulder with your right hand.
7. Hip Turn Push Ups
This is a great exercise to strengthen your obliques. Plus, it helps improve your coordination and balance.
- When you’ve pushed yourself to the original position and your elbows straightened, lift your right hand off the floor.
- Then lift it up as if to touch the ceiling with your fingers.
- When you reach up, you should also rotate with your body.
- You should support yourself on the floor with your left hand and the sides of your feet.
- Remember to keep your stomach taut all the time.
8. Arm Lift Pushups
This latest variation in the push-up routines can also help you improve your coordination and balance.
- When your elbows are straight, raise your right arm so that your shoulder touches your ear (with your hand pointing forward).
- Hold the position for a few seconds and return to the starting position.
- Then do another push-up and raise your left arm.
- Repeat 10 times on each side.
