3 Easy Pushup Exercises for Beginners

Many women, and even some men, struggle with doing pushups. This can be for many reasons, including a past injury, overall weakness, body mechanics or just never doing them in recent years. Here are some easy pushups that you can do at home or your gym that can help you to progress to doing regular pushups.

A pushing motion in a classic pushup involves engaging your core and glutes while you push the ground away from you. Therefore, “women’s pushups,” which traditionally take place while the exerciser is on her knees, does not provide the proper form and results. Also, when performing pushups, many people tend to arch their backs, which also does not provide the proper form and can cause more harm than good. These pushups are ideal for beginners to allow them to develop the proper form for doing standard pushups.


 CLICK HERE to watch the YouTube video.

#1 – Pushup with Elbows Together

This exercise targets more on the triceps. Begin in an upright standing position with your hands against the bar or bench, keeping your head, shoulders, hips and legs in good alignment. Move your feet back to increase the angle of your body. Bend your arms and lower your upper body toward the wall, and then straighten your arms to complete a pushup. Repeat the movement.

Pushup with Elbows Together

Perform one set of 5 reps in a smooth, controlled movement. The intensity of this exercise is light.


#2 – Pushup with Elbows Wider

This exercise targets more on the front of the shoulders. Begin in an upright standing position with your hands pressed slightly wider against the bar or bench, keeping your head, shoulders, hips and legs in alignment. Move your feet back to increase the angle of your body. Bend your arms and lower your upper body toward the wall, and then straighten your arms to complete a pushup. Keep your core tight, squeeze your glutes together and keep your elbows close to your rib cage as you perform the pushup. Repeat the movement.

Pushup with Elbows Wider

Perform one set of 5 reps in a smooth, controlled movement. The intensity of this exercise is light. To increase the difficulty of this exercise a bit more, spread hands further away, about even with your shoulders or slightly outside of them. Perform the pushups in the same manner as before, except that your elbows flare out from your body slightly. You can also adjust the height of the bar to increase or lower the intensity. A step or bench also works well in a pinch if a bar is not available.


#3 – Negative Pushups

As you get stronger, you can now move into pushups on the floor. Begin in a four-point position with your knees under your hips and your hands beneath your shoulders. Move into a straight arm plank position, maintaining a good alignment with your head, shoulders, hips and toes. Contract your core and slowly lower your body to the ground. Return to the starting position and repeat the movement.

Negative Pushups

Perform one set of 5 reps in a smooth, controlled movement. The intensity of this exercise is light.