How to do push ups? 12 best beginners to advanced push ups

How to do push ups
how to do push ups

How to do push-ups for beginners?

How to do push-ups: Push-up is a great compound exercise that has lots of benefits. You don’t need any type of equipment or any other things to do. You can do it and get benefit in very little time.

If you are a beginner, then first, you should learn about how to do push up correctly to get more benefits.

Now the question is how to start doing push-up if you are a beginner. I have listed below 12 pushups according to beginner to advance level so you will able to do it. I have told these steps in paragraphs. The videos related to those push-up are also available. You will simply watch them understand properly.

Wall pushup: how to do push ups for beginners

How to do push ups. how to do wall pushups
wall push ups. How to do push ups?

Wall pushup is a very basic push up which takes a very little amount of strength to finish some repetitions. It is a very appropriate push up for beginners who want to start the first time. It is basic then it doesn’t mean that it has fewer benefits. you can learn more about WALL PUSHUPS AND ITS BENEFITS.

Here is how to do wall push up:

  1. stand near a wall and stand parallel to it.
  2. keep one hand distance between you and the wall.
  3. keep your palm on the wall, equal to your shoulders height. your fingers should point the ceiling.
  4. lean towards the wall completely.
  5. finally, push yourself back.
  6. Do these reps until you want to stop.
How to do wall push ups? How to do push ups?

Seated pushup: How to do push ups for beginners

This is a little advance than wall push up. If you want to try more than wall push-up then here is a seated pushup. This seated pushup works on your shoulder and makes it stronger.

Here is how to do seated pushup:

  1. Sit on a bench with proper posture.
  2. Put your hands down on the bench parallel to your upper body.
  3. Lift your body up by pushing your arm down.
  4. Finally, come in the initial position.
  5. That’s it. Watch the video provided below to understand the method properly.
How to do seated push up? How to do push ups?

kneeling pushup- How to do push-ups for beginners

Here is how to do kneeling push up:

  1. Put your knees down.
  2. Keep your chest up using both hands keeping on the floor.
  3. Keep your head, neck, back, waist in a straight line.
  4. Go towards the floor by folding your arms slowly. Make sure that your chest shouldn’t touch the floor.
  5. Push back up to come to the initial position.
  6. Repeat the 5th and 6th step process as much you want.
How to do kneeling push ups? How to do push ups?

standard pushup

Here is how to do standard pushup:

  1. Get down on the floor.
  2. Lift yourself up using both hands and legs. Keep your hands along the width of the shoulder.
  3. Keep your head, neck, back, waist, and legs in a straight line.
  4. Lower your body towards the floor by folding your arms. Make sure your chest should about to touch the ground. Your chest shouldn’t touch the ground completely.
  5. Push yourself up to the initial position.
  6. Repeat this process. That’s it.
How to do standard push up? How to do push ups?

incline pushup

Here is how to do incline pushup:

  1. Stand in front of a bench.
  2. Put your both hands on bench little wider than your shoulders.
  3. Keep your feet away from the bench and align your body to the straight line.
  4. Slightly fold your hand to go down toward the edge of the bench until your chest about to touch the bench.
  5. Make sure your chest shouldn’t touch the bench.
  6. Push yourself up to reach the initial position.
  7. Keep doing with the proper method. That’s it.
How to do incline push ups? How to do push ups?

Related: 7 surprising and effective benefits of doing push ups.

More variations of how to do push ups

Decline pushup

Here is how to do decline push up:

  1. Lay down on the ground. Put your feet up on the bench.
  2. Life up your body with both arms.
  3. Make sure your body should parallel to the ground.
  4. Your whole body should be straight.
  5. Now let your body move towards the floor by folding only your arms slowly.
  6. Now push your body up to the initial positions.
How to do decline push up? How to do push ups?

wide grip pushup

Here is how to do wide grip push up:

  1. Get down on the floor.
  2. put your hand wider than your shoulder and align your body straight.
  3. Lift yourself up using both hands and legs.
  4. Keep your head, neck, back, waist, and legs in a straight line.
  5. Lower your body towards the floor by folding your arms. Make sure your chest should about to touch the ground. Your chest shouldn’t touch the ground completely.
  6. Push yourself up to the initial position.
  7. Repeat this process. That’s it.
How to do wide grip push ups? How to do push ups?

closes grip pushup

Here is how to do close grip pushup:

  1. Get down on the floor.
  2. put your hand less wide than your shoulder and align your body straight.
  3. Lift yourself up using both hands and legs.
  4. Keep your head, neck, back, waist, and legs in a straight line.
  5. Lower your body towards the floor by folding your arms. Make sure your chest should about to touch the ground. Your chest shouldn’t touch the ground completely.
  6. Push yourself up to the initial position.
  7. Repeat this process. That’s it.
How to do close grip push ups? How to do push ups?

clap pushup

Here is how to do clap pushup:

This pushup is similar to the standard pushup. In this pushup, you have to do an extra step. When you are pushing yourself up, then you have to push so rapidly that your upper body lifts up from the ground so hight that you can clap and come back to the initial position.. Watch the given video below for proper understanding.

How to do clapping push ups? How to do push ups?

Spiderman pushup

Spiderman pushups require very little to get started. All you need is an open space roughly the size of a yoga mat (with a little extra elbow room to each side), and a mat for comfort (if desired).

  1. Start in a plank position, your hands slightly wider than shoulder-distance apart, but directly under your shoulders. Your body should form a straight line from heels to head.
  2. Tighten your core and begin bending your elbows, so they angle backward at 45-degrees from your body as you lower your chest toward the floor. Inhale as you move through the lowering phase of the exercise.
  3. Pick up your right foot and draw your right knee up and out, so your right knee reaches your elbow just as your chest hovers about an inch or two from the mat.
  4. Reverse the movement, extending your elbows to press up to the plank position as you simultaneously extend your knee and return your right foot to the floor. Exhale as you press yourself back to the starting position.
  5. Repeat to the opposite side, this time bringing your left knee to your left elbow.
  6. When you complete a full set (aim for at least 8-10 pushups, alternating sides), place your knees on the ground and kneel before you move to stand.
  7. For better understanding, watch the video given below.
How to do spider man push ups? How to do push ups?

Eccentric pushup

Here is how to do eccentric pushup: Everything about eccentric pushup

For proper understanding, just watch video given below. Explaining in words may be little defficult.

How to do eccentric push ups? How to do push ups?

Scorpion pushup

Here is how to do Scorpion pushup:

Come in the standard pushup position.
Let your body go towards the floor by folding your arms slowly without touching the floor.
When coming back to initial position, put your one let up and cross it over your body.
Alternate your feet when you push up your body.
Repeat these processes.
That’s it.

How to do scorpion push ups? How to do push ups?

Wrapping up:

I have told the methods of doing various pushups with step by step guide. If you want more information then go through the links provided in the article. If you have liked the article, than share with your loved ones.

Thanks.

References:

https://www.verywellfit.com/how-to-do-spiderman-pushups-4588006https://www.healthline.com/health/fitness-exercise/wall-pushups#1

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