How to Do Perfect Push Ups for Beginners
Push ups are one of the most effective exercises for building upper body strength and endurance. Whether you’re a beginner looking to improve your fitness or an experienced athlete aiming to enhance your performance, mastering the perfect push up is essential. In this article, we’ll guide you through the steps to do perfect push ups for beginners, ensuring you achieve maximum results while minimizing the risk of injury.
1. Find the Right Spot
The first step in doing perfect push ups is finding the right spot. Place your hands slightly wider than shoulder-width apart on a stable surface, such as a yoga mat or a sturdy bench. This will provide a solid foundation for your push ups.
2. Position Your Body
Start by getting into a plank position. Keep your body in a straight line from head to heels. Your shoulders should be directly above your wrists, and your feet should be hip-width apart. Engage your core muscles to stabilize your body.
3. Lower Your Body
Begin by bending your elbows and lowering your body towards the ground. Keep your elbows close to your sides and lower your chest until it nearly touches the ground. Avoid letting your elbows flare out to the sides, as this can put unnecessary strain on your shoulders.
4. Push Back Up
Once your chest is close to the ground, push back up to the starting position. Keep your body in a straight line throughout the movement. Avoid using your lower back or hips to help you push up, as this can lead to poor form and potential injury.
5. Maintain Proper Breathing
It’s crucial to maintain proper breathing during push ups. Inhale as you lower your body, and exhale as you push back up. This will help you maintain a consistent pace and prevent you from getting winded too quickly.
6. Progress Gradually
As a beginner, it’s essential to progress gradually. Start with a manageable number of push ups and gradually increase the number as your strength improves. If you find it challenging to complete a full push up, you can modify the exercise by performing them on your knees or using an inclined surface.
7. Focus on Form
While it’s tempting to focus on the number of push ups you can do, it’s more important to focus on your form. Perfecting your technique will ensure you’re targeting the right muscles and reducing the risk of injury. Pay attention to your elbows, shoulders, and core engagement throughout the exercise.
8. Stay Consistent
Consistency is key when it comes to mastering the perfect push up. Aim to incorporate push ups into your workout routine at least a few times a week. With dedication and practice, you’ll see improvements in your strength and endurance over time.
By following these steps, you’ll be well on your way to doing perfect push ups for beginners. Remember to listen to your body and progress at a pace that’s right for you. With time and persistence, you’ll be able to tackle even more challenging variations of this classic exercise.
