How To Do Push-Ups

Can not do push-ups? No worries. There is no shame in saying that I can not do a push-up. Sometimes, your muscles are strong enough to take the pressure, but your joints are not. This guide on how to do push-ups is here to help. Start with some easy exercises to get the strength.1

Doing push-ups can help improve your pushing ability, and increase your overall arm strength and core endurance. If you suffer from shoulder pain, this workout is a need for you. Take the resolution for the next 15 days. Begin today to see great results tomorrow.

1. How To Do Push Ups

1.1. Wall Push Ups

The first exercise in our how to do push-ups guide. This is the base if you can’t do push-ups at all. These are to be done in 3 sets of 50 each. You have to start with so much because it helps to improve your pushing ability.2

6: Push-ups against a wall

Wall push-ups burn your arm fat, and work on your biceps, triceps, and pecs. These push up are similar to planks and can be included in your ab workout routine too.

  • Equipment Required – A Wall

1.1.1. Process

1. Stand straight in front of a wall. The distance between your body and the wall is supposed to be arm’s length. Stretch your arms straight and touch the wall with your palms to make it look like a standing plank position. If it feels like your body is too far from the wall, move closer.

2. Lean on the wall and slowly bend your elbows until the tip of your nose touches the wall. Ensure that your back and shoulder width is straight.

3. Get back to the starting position and complete all the sets.

1.2. Incline Push Up

Another base step in our how-to-do push-ups guide is to help build your body. When you feel like you can do wall push-ups without any difficulty, switch to Incline Push-Ups. These are to be done in 3 sets of 40 each. Incline Push-ups work on the muscles of your chest, major and minor pectoral muscles. Compared to wall push-ups where you have to stand straight, this exercise shifts your body weight to the equipment you are using.

Incline Push Ups
Photo by Mikhail Nilov from Pexels
  • Equipment Required – A Bench or A Desk

1.2.1. Process

1. Stand while facing the bench/desk. Put your palms on the edge of those and slowly transfer all your body weight to the table. Your upper body and lower body should form an inclined straight line.

2. Start bending your elbows and lower your chest until it touches the edge of the equipment (the bench or the desk).

3. Get back to the beginning position and do as many push-ups as you can.

1.3. Kneeling Push-Ups

Kneeling Push Up: how to do it perfectly and the three most common mistakes.

These are not girl push-ups but a great way to prepare your body for basic push-ups. Kneeling Push Ups or the Bent Knee Push-ups work on your chest muscles, and triceps and provide shoulder stability. These are also to be done in 3 sets of 40 each.

This variation of push-ups doesn’t consume as much as the amount of your energy as traditional push up does. The reason for that is the transfer of the body weight to your knees. Nearly 30% of your body weight is shifted to the knees, making it easy for you to do them.

  • Equipment Required – A Yoga Mat (Can be done on the bare floor, but there is a risk of hurting the knees)

1.3.1. Process

1. On the yoga mat, begin with the knees and arms lying position. Gaze on the floor, Your hips and upper body are supposed to form a straight line. The upper arms on either side of your shoulders are at 90°.

2. Bend your elbows while you inhale and push your body downwards to make your chin touch the ground.

3. Exhale and press upwards to reach the start position. Complete the sets with a nominal amount of rest in between.

2. Benefits Of Push-Ups

Health benefits of push-ups

1. Increases Functional Strength by activation of every muscle in the body.

2. Works on the improvement of your body posture.

3. Decreases the risk of having a spine or back injury by strengthening the joints and toning the muscles.

4. Helps to lose weight by burning down calories in your body.

5. Decrease shoulder pain by strengthening the biceps, triceps, and neck muscles.

6. Works on toning the chest muscles if done regularly.

7. Simultaneously activates a large muscle group that helps enhance cardiovascular stability.3

3. Push-Up Variation


Add these variations to make your standard push-up more challenging or slightly easier. A certified personal trainer can help you identify the proper technique for better and faster results.

1. Military Push Up

2. Wide Hands Push Up

3. Diamond shape (Triangle) Push Up

4. Side Kick Push Up

5. Triceps Extension Push Up

6. Super Push Up

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Photo by Gordon Cowie on Unsplash

These modified push-ups can help you in building strength and gain more upper body muscles than regular push-ups. However, you should note that the effectiveness of these techniques works differently on various body forms.

Try doing 3 sets of 30 or 35 each in proper form and regularly to make them effective. We suggest you do these under the guidance of an ace-certified personal trainer. No matter how hard you try, all of your efforts can go to waste without proper guidance.

Push Up with weights
Photo by koolshooters from Pexels

4. Conclusion

Remember to warm up before attempting pushups and listen to your body. If you experience any pain or discomfort, it’s important to stop and consult with a healthcare professional or a qualified fitness trainer.

Remember, it’s essential to maintain proper form and start with a variation that matches your fitness level. Gradually increase the difficulty and number of repetitions as you become stronger.

If you have any underlying health concerns or injuries, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program.

How many push-ups were you able to do after following our how-to-do push-ups guide? Do tell us in the comments.


1. How many pushups should I do as a beginner?

A: As a beginner, it’s important to start at a level that matches your current strength and fitness level. Begin with modified pushup variations, such as knee pushups or pushups against an elevated surface like a bench or wall. Aim for a number of repetitions that challenges you but allows you to maintain proper form. Gradually increase the number of repetitions as you become stronger, aiming for 8-12 reps per set.

2. How often should I do pushups?

A: The frequency of pushup workouts depends on your overall fitness goals, current fitness level, and recovery capacity. For most people, performing pushups two to three times a week with rest days in between is a good starting point. This allows your muscles to recover and adapt to the exercise. As you progress, you can gradually increase the frequency or incorporate pushups into a more comprehensive strength training routine.

3. Can pushups help with weight loss?

A: Pushups can contribute to weight loss indirectly by helping to build lean muscle mass. Building muscle can increase your overall metabolic rate, leading to greater calorie burn even at rest. However, for significant weight loss, it’s important to combine pushups with a balanced diet, cardiovascular exercise, and a comprehensive fitness routine.

Read more

  1. Fonseca, Rodrigo M., et al. “Changes in exercises are more effective than in loading schemes to improve muscle strength.” The Journal of Strength & Conditioning Research 28.11 (2014): 3085-3092. ↩︎
  2. Loturco, Irineu, et al. “Improving sprint performance in soccer: effectiveness of jump squat and Olympic push press exercises.” PloS one 11.4 (2016): e0153958. ↩︎
  3. Bali, Vikas, Mushir Ali, and Javed Ali. “Nanocarrier for the enhanced bioavailability of a cardiovascular agent: in vitro, pharmacodynamic, pharmacokinetic and stability assessment.” International journal of pharmaceutics 403.1-2 (2011): 46-56. ↩︎

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Dikshita Jangir

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