A guide to push-ups at home for beginners

This is one of the push-ups for beginners, because of its ease. Wall push-ups are very suitable for those who find it difficult to push up in regular push-ups. By changing the position from parallel to the floor to standing, you will put less pressure on your arms.
How to do
Place feet shoulder width apart, stand about arm's length from the wall. Lean forward in a standing plank position and place your hands on the wall. Your arms should be shoulder height and your hands should be shoulder width apart. Inhale, bend your elbows and move your upper body toward the wall while keeping your feet flat on the ground. Hold this pose for 1 or 2 seconds. Exhale and use your arms to slowly push your body back to the starting position. When you feel more comfortable, you can try one-handed wall push-ups. The method is similar to the instructions above, but changes by placing one hand behind your back and the other hand on the wall for push-ups. Then switch hands to repeat the movement.

To strengthen your arms and shoulder blades, you can try push-ups from a sitting position.
How to do it
Sit on a chair with your palms facing down, arms by your side. Feet rest comfortably on the ground with knees bent. Use your arms to press your palms down to lift your body up, still in a sitting position. Your hips and buttocks should be just 4-5cm or so away from the bench. Lower back to starting position and repeat.

This is the standard push-up and also the most widely used exercise. This exercise is more difficult than the knee push-up when you have to keep your legs straight, feet on the floor.
How to do it
Start with chest and stomach flat on the floor. Legs straight behind, hands flat on chest with arms bent at a 45-degree angle. Exhale, using your arms and heels to push your torso, chest, and thighs off the ground. Pause for 1 second in Plank - squeeze abs. Inhale, slowly lower your body back to the starting position.

6.3. Hand position (wide/narrow) You may be wondering what hand positioning has to do with the difficulty of the exercise? In fact, you can choose to do push-ups with your hands far apart or close together. According to a 2005 study, the closer the hands are together, the more force they exert on the pectoral and triceps muscles.
Always remember to observe and determine the correct hand position before starting push-ups.
6.4. Increases Endurance Not everyone can easily do push-ups from the start, even with modified versions. If you can't do 10-15 push-ups, reduce your target to 5 or less and then gradually increase as you get used to it.
Increasing fitness and endurance takes time, but it's well worth the effort. Remember that it is better to do a few push-ups with the right movements than to do many push-ups with the wrong technique.
Once you're familiar with push-ups for beginners, you can consider more challenging exercises. In this challenge, you can aim to do your best until you complete 100 push-ups at once. With these push-ups at home, to maintain the habit, you can incorporate push-ups into other exercise programs. Regular push-ups will definitely strengthen your upper body, back, and abs.
Daily exercise is also the way that experts recommend you to do regularly to get a healthy body with the body of your dreams. Therefore, regularly maintain the above exercise to see the effect every day.