We all must have heard about pushups or had even tried it sometime. In bodyweight exercises pushups is one of the most fundamental move that people perform to achieve upper body strength as well as build some muscle.
Benefits of Doing Pushups
The main benefit of doing pushups over any other exercise is that is does not require any equipment nor is it very difficult to perform. Pushup is known as a compound movement which targets 3 muscle groups (Chest, Triceps and Shoulders) at the same time. It is also said to be a very good cardiovascular exercise.
How We Do it
If you are a complete beginner and have no idea on how to do pushups or have tried pushups and find it very difficult to perform then below I will explain you the steps on how to get started.
1) Wall Pushups: This exercise may look too easy or waste of time but from my experience this is an excellent exercise for building strength & muscle as well as progressing towards the main pushup movement. While doing this movement remember to keep your elbows tucked in rather than making them go outwards. This small adjustment maximizes the muscle contraction and will help you to build good strength and muscle.
Sets & Reps:
a) 20 reps of 5 sets [Meaning do 20 repetitions of this movement 5 times. So do a total of 100 wall pushups]
b) Do a total of 200 reps in this order- 50reps, 30reps, 20reps in 6 sets [Try this order only when you get comfortable doing the previous one]
2) Inclined Pushups: This is the next exercise in our progression towards doing pushups. Although not as hard as doing actual pushups but this movement will give you the same feeling as well requires the about same amount of strength that you will feel while doing regular pushups. Remember to keep your elbows tucked-in in all pushup movement. Sets & Reps:
a) 15reps of 3 sets, 10reps of 4 sets
b) 20reps of 3 sets, 15 reps of 4 sets ( the amount of rest in between sets should not be greater than 1 minute)
c) 40reps, 35reps, 30reps, 25reps, 20reps of 4 sets
3) Regular Pushups: Now, after mastering the two previous exercises the time has come when you are ready to do the standard pushup. Remember don’t slouch your shoulders, head forward. Keep your body straight and then perform this movement slowly with full range of motion.
Sets & Reps:
a) 10reps of 10sets
b) 20reps of 5sets, 10reps of 5sets