ActiveLearn to do push-ups in just four weeks with this simple and effective workout planHow to nail your first push-up with this beginner-friendly planWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveLearn to do push-ups in just four weeks with this simple and effective workout planHow to nail your first push-up with this beginner-friendly planWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
How to nail your first push-up with this beginner-friendly plan
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:Muscls workedBenefitsHow to get startedFour-week push-up plan
Jump to category:Muscls workedBenefitsHow to get startedFour-week push-up plan
Push-ups are one of the most effective bodyweight exercises for building upper body and core strength. But if you’re at the start of your fitness journey, then a push-up may be deceptively challenging. The good news? It’s not an impossible task.
All you need is a structured plan, some beginner-friendly moves such as modified push-ups and consistent practice to develop the strength in your chest, arms, core and back for a full push-up. The focus should be on building a safe and solid foundation, gradual progression and proper technique. Ready? Let’s get started.
What muscles do push-ups work?
Push-ups are a compound exercise, meaning they work multiple muscle groups simultaneously. The main muscles worked are the chest, shoulder and triceps. But to execute stellar push-ups, you need to engage your core. That’s not just your upper abdominal muscles (aka the six-pack) but the whole of your midline, including the lower abs and obliques. This will help you maintain stability and proper alignment. Some upper-back muscles also come into play, and your legs and hips will also be engaged in holding you up, making push-ups an excellent full-body exercise.
Why push-ups are good for you
Push-ups offer a wealth of benefits. Naturally, they’ll build muscle and strength in your upper body, increasing muscular endurance over time, which can improve performance in sports and help prevent injuries. They’re also fantastic at enhancing core stability, making them a functional movement, improving your balance and posture and making everyday tasks such as pushing or lifting objects easier.
How to get your first push-up
“This four-week push-up plan is buildable at your own pace, with progressions for each movement,” says Saima. “You can adjust the reps, weight, duration and or height variations [on the modified push-ups] to suit you.”
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“You need to build overall upper-body strength, which is why the dumbbell chest press and over tricep extension are important,” she adds.
If you’re wondering why there’s so much core-focused work in a push-up programme, Saima explains.
“Engaging your core will provide more stability throughout each rep so building your core strength is essential,” she says. “It will enable you to tolerate your own body weight as you progress to floor push-ups.”
Four-week push-up plan
Week 1
(Image credit: Getty Images)
(Image credit: Getty Images)
Week 2
Week 3
(Image credit: Getty Images)
(Image credit: Getty Images)
Week 4
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