Beginner Pushup variations
Pushups are among the best bodyweight exercises you can do for overall physical development. The issue is that they are pretty hard to do well! Unless you know the right progressions…
Whether you are working towards your first pushup, or want to back down a progression to get more volume and improve your form, these beginner pushup variations will get you there.
- Lean forward with straight arms against a wall.
- Bend your arms until your face touches the wall, then push back up to straighten your arms.
Form tips
- Keep your elbows close to the body (this is a better position for your shoulders); do not let them turn outward.
- Keep your body straight: engage your Abs, do not bend at the hips, and do not let your lower back arch.
- Lean forward with straight arms against a wall, with only the fingertips touching the wall.
- Bent your arms until your face almost touches the wall, then push back up.
- Using the fingertips will give you a little extra range of motion to make the pushup deeper. It will also strengthen your fingers.
Form tips
- Keep your elbows close to the body (this is a better position for your shoulders); do not let them turn outward.
- Face a wall and lean forward to push on it with your hands. The further away your feet are from the wall, the harder the exercise will be.
- Bend at the elbows to drive them downward, until your forearms are flat against the wall.
- Push back to the starting position and repeat.
Form tips
- Do not let your elbows flare out: keep them close to your body. The forearms should be vertical when pressed against the wall.
- Do not hinge at the hips: maintain a tight core and a straight line from your feet to your shoulders.
- Make sure to move your elbows to and from the wall at the same time.
- Start in an Incline Plank position.
- Go all the way down until the chest touches the support.
- Go all the way up with arms fully extended and pushing the shoulders forward (Shoulder Protraction).
- A higher support surface will make the pushup easier, and vice versa.
Form tips
- Keep your Abs engaged and a posterior pelvic tilt.
- Arms are close to the body – max 45° out.
- Keep your head neutral (do not crane forward).
- Grab a bar that is about hip height and stand away from the bar, so that your hands are pushing against the bar.
- Keep your arms overhead and bend at the elbows, so that your head moves forward to a spot between your elbows, below your hands.
- Keep the upper arms close to a horizontal position, to avoid turning the exercise into an Incline Pushup.
Form tips
- Keep the forearms parallel to each other; do not let them flare out to the sides.
- Start in aPlank position.
- Go into Shoulder Retraction, meaning your body will drop between the shoulders.
- Then go into Shoulder Protraction, meaning your body will rise between the shoulders.
Form tips
- Keep your arms straight the whole time.
- Keep your Abs tight and a posterior pelvic tilt.
- Start in a Plank position, with your shoulders above your wrists, and slowly bring your knees to the ground. Form a straight line between your thighs and your trunk.
- Lower yourself down with control until your chest almost touches the ground, then push yourself back up to the starting position.
Form tips
- Form a straight line from the shoulders to the knees: no bending at the hips.
- Keep your Abs engaged and a posterior pelvic tilt.
- Keep your head neutral (do not crane forward).
- Keep your elbows close to the body on the way down; do not let them flare out.
- Push your shoulders forward at the top (Shoulder Protraction).
- Start in a Plank position, with your palms on the floor shoulderwidth apart, directly below your shoulders.
- Slowly lower yourself bending at the elbows untill your elbows form a right angle.
- Pause and then smoothly raise yourself back to the starting position.
Form tips
- Make sure your body is not “sagging”: keep your Abs engaged and a posterior pelvic tilt.