Tag Archive for Fitness

Pushup Variations For The Beginner

There are many different types of pushups that beginners can perform to improve your strength, endurance & fitness.

Remember that any pushup done in any variation works chest, shoulders, triceps, legs and core. Switching & changing up your pushup variations will also give you a challenge and help keep your fitness routine fresh. I know that I need to change things up to keep things from getting stale.

By shifting your hand and body position changes the affects of which muscles receive more of the effect and results.
You can also use pushup modifications to assist your ability. This can make a simple pushup harder or easier to perform.

So below we are going to give you some various different types of pushups to perform.
We are going to start out simple and go from there. Try each variation out and let us know your progress.

Remember to stick with the basics first. If you are a true beginner and struggle stick with knee pushups and build your strength.
Once you have mastered the knee pushups move on to the standard pushup.

Start slow and as you get stronger, you’ll be able to take on the challenging variations.

Wall/Bench Pushups
Wall or bench pushups are what I would consider the easiest type of pushup to perform. A true beginning step to getting YOUR PUSHUP ON!

You perform a bench or wall pushup by placing both hands on a bench or wall. Remember, the higher the bench the easier the motion.
You can even vary the wall pushup with a wide or narrow stance.


To perform the wall pushup lean and put both hands on the wall.
Lower your chest toward the bench or wall, then straighten your arms to return to the starting position.

Knee Pushups
If you aren’t quite ready to do standard pushups and the wall pushups have become too easy then knee pushups are the next step.
Knee pushups aren’t complicated at all. They are just pushups on your knees.


Get down in a regular pushup position and rest both knees on the floor. Remember to keep your body straight as you lower and raise yourself during the movement.

Full/Standard Pushups
The basic pushup position is face down, weight on the palms of your hands and the balls of your feet.
Your body should stay straight from head to heels as you lower your chest toward the floor, then straighten your arms to press back up to the starting position.
During a standard pushup, your hands should be slightly wider than shoulder width apart.


Wide Pushups
One of the first variations that people of the standard pushup is the wide pushup.
The form is simple, place your hands further apart than the normal pushup position. This redirect the benefit of the pushup and works more your outer pectoral muscles.

If you are new this modification will come a little later.

Narrow Pushups
Much like the wide pushups you perform the narrow pushup variation by moving your arms in tighter to your body hands just about directly under your shoulders.


That’s it. We have taken you from getting started with wall or knee pushups to making a few simple variations on the standard pushup. Keep at and you will see great improvement and strength gains. Now remember to achieve overall health and fitness you need to ad a few other exercises in to your routine and follow a good nutritional program.

In the future will be posting up an article or two of next level and advanced pushups. Until next time;


What Are The Benefits Of Doing Push-Ups?

One of the reasons that we started this website is our love of the push-up. Push-ups are a great exercise with a lot of benefits. First you can do push-ups any where, any time, any place and with no special equipment. I always think of my days in the Army when I would “DROP AND GIVE ME 20

One of the base exercises that the Military has used for years & years is the push-up. Why? Because it WORKS!


There are also many different types of push-ups that you can to help increase your strength and endurance.

Many people think that push-ups are just an exercise for the chest but push-ups can be considered a full body workout. Push-ups not only benefit the chest but also work the triceps, shoulders, upper & lower back, core, legs and can even have a cardio benefit. We will actually be posting a CARDIO PUSH-UP routine in the future.

Since performing push-ups are a resistance/strength movement performing them can help with improving bone density. Push-ups increase the heart rate, which in turn increase metabolism and burns many calories.

Anyone can do them. It doesn’t matter if you are 12 or 72, you can do push-ups.


As I said earlier push-ups can be performed in many positions and just about anywhere.

Another benefit of push-up is muscle growth. Yes it is possible to build/grow and maintain muscle by doing push-ups.

Doing push-ups cans be motivating. That’s right as you improve and do more push-ups you will be motivated to keep up and keep improving with them.

The best overall benefit of push-up is that they are FREE!  Don’t you need to buy anything to do push-ups.


So there is just a few benefits to performing push-ups. Now don’t worry if you are still intimidated and can’t do many we are going to help you. Stick with us here at The Push-Up Challenge and we will help you reach your push-up goal.