A beginner’s guide to ace push-ups at home

Published on: 10 May 2022, 00:00 am IST

If you don't know how to do a push-up correctly, chances are you may hate it! Not doing it correctly may lead you to get sore muscles. But we’ve got you a simple guide to ace this exercise.

push up
Push-ups for the win! Image courtesy: Shutterstock

When it comes to a push-up, not just the beginners, even the pros can sometimes goof up! And it’s not a joke because not using the right technique while doing a push-up can give you serious and irreversible injuries. That’s why it is very important that you know how to do a push-up correctly, to get the right results.

You will be glad to know that push-up is not just for your chest but it treats almost every muscle in your body. Majorly, it works on your neck, shoulders, arms, chest, core, and legs well.

exercises to beat a sedentary lifestyleTone for the upper body with push-ups! Image courtesy: Shutterstock

Here’s how to do a push-up using the right technique

Step 1: First of all, get on the mat and be on your all fours. Doing it on the mat will help you with the grip.
Step 2: Now press your palms on the mat and straighten them up. Ensure that your hands are not very wide. They must be just a little wide from your shoulder. Also, ensure that your legs are straight and you are on your toes.
Step 3: Keep your core tight and with an inhale, lower down your body. Now then with an exhale, press your palms on the mat and lift your body up. Don’t forget to lock your elbows when you lift yourself. Go as low as you can for a better range of motion.
Pro tip: Try to use your upper body for better results. Also, if you can hold your push-up when you are up, it will be awesome. The hold should not be for more than a second.

Now repeat the process.

How many push-ups should a beginner do?

If you are a beginner, don’t overdo it. Doing 10 to 15 reps and 4 sets is enough. Even if you do only as many as possible, that’s also fine to begin with. And then you can increase it eventually.

Also, watch:

Common mistakes people do while doing a push-up

  • Lowering the back way too much and basically, not keeping your back straight
  • Improper breathing
  • Not keeping your core engaged
  • Looking downwards, instead of looking in the front
  • Not warming up before performing a push-up
  • Not locking your elbow properly when you are up
  • Limiting your range of motion

So dear ladies, keep pushing your limits by learning the right way to do a push-up.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.