Audio Summary – Push-Up Workout For Beginners
Are you looking for a push-up workout for beginners that will tone up your arms, chest, back, and stomach muscles in a rapid time?
Something you can perform in the luxury of your home. Then this short and intense push-up workout for beginners will be just up your street.
But be warned, the first few days when you start this workout. You will find that your chest and stomach muscles are really sore. This is because push-ups really work your upper body. After a few pushes up sessions this soreness will quickly disappear.
This push-up program is great because it’s short, but boy does it work your upper body. I like to do this workout, have a day off, then do it again. But if you’re struggling for time. Doing it on a Monday, Wednesday and Friday will still give you fantastic results.
Push-ups and a few more basic body exercises, like (body squats and sit-ups/crunches) could keep you looking buff in almost any situation (yes, even on a deserted island).
Here are some basic push-up workouts for beginners to get you going:
- Lie face down with your body parallel to the floor.
- Put your hands together a little wider than shoulder-width apart, palms down. Make sure your arms are placed adjacent to your shoulders and not too low or high in relation to your head or belly button.
- Look up and ahead rather than down to the ground.
- Slowly raise yourself up keeping your body straight from the back of your heels to your head.
- Exhale on the way up
- Once your arms are very close to being fully extended pause just slightly.
- Begin lowering your body back to the floor while inhaling.
- Once your chin touches the floor (remember your head is looking ahead not down!) pause momentarily. This constitutes 1 repetition.
- Begin raising your body back up to repeat the process.
It’s very important to do the motion correctly for maximum benefit. Keeping your body straight is essential (1). Tighten your abs throughout the entire movement to prevent your butt from raising too high or lowering too low. If you have access to a ground-level mirror (or even a reflection from a glass door) try watching your body position a few times until you get it right. Don’t waste your time doing push-ups the wrong way.
Use slow, controlled movements. Going quickly may enable you to complete more push-ups in a given period of time, but you will derive less benefit from each push-up. Many times, people who go really fast don’t work their muscles through their full range of motion. Remember the goal is to build muscle, not your ego. 10 well-formed, controlled movement push-ups are better than doing 25 sloppy, incomplete push-ups.
When To Do Push-ups:
Push-ups can be used as one of your primary upper body exercises or as a replacement when you can’t do your regular workout routine.
Personally, I love to do push-up workouts when I’m traveling or don’t have access to a gym for a particular reason. I generally use a push-up routine to replace any missed Chest/Shoulder/Tricep weight-lifting workouts.
There are probably thousands of push-up workouts out there to choose from. One of my favorites is what I refer to as “countdowns.”
The idea is to progressively lower the number of reps performed for each set as your muscles become more fatigued. This allows you to achieve maximum benefit for each set without sacrificing form and technique.
Here’s an example: We’ll start with 20 push-ups for our first set. In each set, we will reduce the number of push-ups attempted by 2 until we get to 0. We’ll rest only moderately (15 seconds to 30 seconds) between sets.
Thus, it would appear as follows in this scenario:
- Set 01 – 20 reps
- Set 02 – 18 reps
- Set 03 – 16 reps
- Set 04 – 14 reps
- Set 05 – 12 reps
- Set 06 – 10 reps
- Set 07 – 08 reps
- Set 08 – 06 reps
- Set 09 – 04 reps
- Set 10 – 02 reps
Note: This workout can be adapted to suit your needs. If this seems too hard try starting at 10 reps and counting down 1 each set (10,9,8,7 etc.).
If a 20-rep starting point is too easy you could always increase the starting count to 40 or 80 reps and count down 4 or 8 reps respectively (40, 36, 32, etc. or 80, 72, 64, etc.).
2 Styles of Push-Ups to Get Your Upper-Body Jacked
Stumble Kettlebell Push-Ups
To execute this drill, you will only need the use of a single kettlebell. If you don’t have a kettlebell then any object of similar height and sturdiness that you can comfortably place your hand on will do.
Simply lay the kettlebell down on the ground with the handle pointed toward your feet to start this exercise. Place one hand on the rounded portion of the bell and one hand on the ground.
Make sure your hands are about shoulder-width distance apart. Next, all you have to do is perform the desired number of push-ups.
Attempt to do 10 on that one side and then switch hands. You will see really quickly just how difficult these can be.
Raised Leg Push-Up
This is a simple style of push-up that requires nothing more than your own body weight. To start, get into a standard upright push-up position. Next, simply raise one foot off of the ground.
Do not cross it over the leg that is still on the floor, just simply raise it up. With that one leg raised, all that’s left to complete is the necessary number of push-ups.
This is way more intense than your standard style because of the extra distribution of weight over to the side that is still stationary to the floor. Make sure you don’t arch your back.
Maintain proper technique throughout the exercise. Perform 10 to 15 on each side for a single set. Practice these killer push-ups and watch your upper-body gains explode!
Benefits Of Push-Up Workout For Beginners
We know push-ups are great for working the upper body muscles, but how do they work them? Do they work slow twitch or fast twitch muscle fibers, in other words, is it an endurance or strength exercise, and does it build mass?
The answer is, that it works both. They are a great way to work both fast twitch and slow twitch muscle fibers. But compared to heavy weight training, push-ups will tend to work a larger amount of slow twitch muscle fibers (2).
Endurance and recovery-wise, this will condition your muscles beyond belief while also giving you strength gains. You will also put on a little bit of muscle mass but not nearly as much as conventional weight training would allow.
Push-Up Workout For Beginners – 8 Important Tips
There are a few things you should be aware of in order to gain the most benefit possible from every workout session:
- Have a plan. It sounds simple, and it is. But, if you do push-ups without a plan, you’ll likely end up wandering aimlessly from your push-up exercise. Your plan does not have to be complicated. I will often write up my workout plan for that day as I sip my morning coffee. If you need help getting started, a personal trainer or fitness coach can help you plan your workouts.
- Use a timer to exercise. There are times when you’ll want to perform steady cardio or count reps for strength. Timing your intervals, however, is a useful strategy for amplifying the intensity of your workout. Set your stopwatch for nine rounds of 40 seconds each, with a 10-second pause, for instance, if you’re performing push-ups, lunges, and bicycle crunches in a set. Perform as many push-ups as you can in 40 seconds, take a 10-second break, then lunge as many times as you can in 40 seconds before moving on to bicycle crunches. Two additional rounds of the cycle must be repeated.
- Vary your workouts from one day to the next. This will keep you motivated and it will also help your muscles to rest in between each session
- There is no need to do a push-up workout every day. Every 3 days or so is quite sufficient. Light to medium hand weights works the chest effectively too. Make sure you use different pieces of equipment to work the area.
- Drink plenty of water during your exercise sessions. You will feel much more hydrated and alert.
- Get yourself a personal trainer or a strength training workout program. To get good value for money use or purchase an online trainer or program. You get so much more information and advice than using a PT at your local gym. You only pay one fee which we all love!
- Make sure you take a day off at least once per week. Some people overtrain their bodies by doing a push-up workout every day. This is not necessary. Remember to work your entire body to get the best workout you can.
- Track your stats. You cannot enhance anything if you cannot measure it. Peter Drucker Tracking your progress is important for two reasons. Firstly, your workouts will inevitably become more purposeful and you will automatically push yourself a little more because you know you want to improve a metric, you will first improve much more quickly than if you don’t track. Secondly, when you see measurable results, you’ll probably be inspired to keep going! Additionally, it will offer you a reason to rejoice!
A Word From GetMe Treated
A push-up workout for beginners is a tremendous tool for muscle building when done properly. They can be used as a primary workout or just to keep fit while on the road.
Practice perfect push-ups and you’ll find that they are one of the most useful tools in your fitness arsenal.