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Push Up Workout for Beginners
Push-ups are one of the most effective and efficient bodyweight exercises that target several muscles in your body. They can be performed anywhere, at any time, and require no equipment. However, for beginners, push-ups can seem intimidating. This article will provide a detailed push-up workout guide for beginners, to help you start your fitness journey.
Introduction
Push-ups primarily target your chest, shoulders, and triceps, but they also engage other muscles like your abs and lower back. They improve your overall body strength and stability. However, performing them correctly is crucial to prevent injuries and maximize their benefits. Here?"s a step-by-step guide on how to do a standard push-up.
The Standard Push-Up
Start by getting into a high plank position. Position your palms flat on the floor, hands shoulder-width apart with shoulders stacked directly above your wrists. Keep your body in a straight line from the top of your head to your heels. Lower your body until your chest grazes the floor. Keep your elbows close to your body as you do this. Push your body up, returning to the starting position. That's one rep.
Modifications for Beginners
If a standard push-up is too challenging, you can start with modified versions and gradually progress to the standard one.
1. Wall Push-Up: Stand facing a wall, extend your arms, and place your palms on the wall. Bend your elbows and bring your body towards the wall, then push back to the starting position.
2. Knee Push-Up: Start in a high plank position but with your knees on the floor. Lower your body until your chest nearly touches the floor, then push back up.
The Beginner's Push-Up Workout Plan
Now that you know how to do a push-up let's put it into practice. Here's a simple push-up workout plan for beginners.
Week 1: Start with wall push-ups. Perform 3 sets of 10 reps every other day.
Week 2: Progress to knee push-ups. Try to do 3 sets of 5 reps every other day.
Week 3: Continue with knee push-ups but increase to 3 sets of 10 reps.
Week 4: Try to perform standard push-ups. Start with what you can handle, even if it's just one or two. Gradually increase the number of reps as you get stronger.
Remember, the key to progress is consistency and patience. Don't be discouraged if you can't do a standard push-up right away. It takes time to build strength.
Final Thoughts
Push-ups are a great way to improve your overall body strength. They can be challenging for beginners, but with modifications and a gradual progression, anyone can master them. Remember to keep your body in a straight line during the exercise and to engage your core. With this beginner's guide, you're now ready to embark on your push-up journey. Happy training!
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