Starting with push-ups can be challenging, especially if you haven't done them before or lack the upper body strength. However, with consistent practice and the right approach, you can gradually build up your strength and technique. Here's a step-by-step guide to help you get started with push-ups:
Start with Incline Push-ups: Find a sturdy elevated surface like a bench, table, or even a wall. Stand facing the surface and place your hands shoulder-width apart on it. Step back so that your body is at an angle. Lower your chest towards the surface, bending your elbows, and then push back up. This variation reduces the amount of body weight you need to lift, making it easier to perform.
Knee Push-ups: Once you're comfortable with incline push-ups, move on to knee push-ups. Get down on all fours, and instead of having your body weight on your feet, place your knees on the ground. Keep your hands shoulder-width apart and lower your chest towards the floor by bending your elbows. Push back up to the starting position. This variation allows you to gradually build upper body strength.
Full Push-ups with Proper Form: Once you feel strong enough doing knee push-ups, it's time to attempt full push-ups. Position yourself in a plank position with your hands shoulder-width apart and aligned with your shoulders. Your body should form a straight line from your shoulders to your ankles. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line throughout the movement. Push back up to the starting position.
Controlled Eccentric Push-ups: If you find it challenging to perform a full push-up, you can focus on the lowering (eccentric) phase of the movement first. Start in a plank position and then slowly lower your chest towards the ground, taking about 3-4 seconds to do so. Once your chest is almost touching the floor, you can come back up using your knees or by resetting your position.
Use a Supportive Platform: If you're still struggling with full push-ups, you can use push-up handles or parallettes. These allow you to go through a fuller range of motion, making it easier to build strength over time.
Consistency is Key: Practice regularly, but don't overdo it. Start with a few sets of incline or knee push-ups a few times a week and gradually increase the volume and intensity as you get stronger.
Remember, everyone starts somewhere, and it's okay to take your time to build up your strength. Be patient with yourself, and don't be discouraged if progress seems slow. Celebrate the small improvements, and you'll eventually be able to do proper push-ups. If you have any physical concerns or medical conditions, it's always a good idea to consult with a fitness professional or healthcare provider before starting a new exercise routine.