As of: March 8, 2024, 7:02 a.m
By: Alexandra Grauvogl
Comments
Press
Split
Incline push-ups are a suitable preliminary exercise for classic push-ups because the hands are placed on an elevation.
This puts less strain on the muscles in the shoulders, arms and chest.
© IMAGO/xDrobotDeanx
You can't do a single correct push-up and you finally want to change that?
Then we have the right training plan for you that will prepare you for cleanly executed push-ups in 6 weeks.
Download now as a PDF!
Just the thought of doing a push-up makes you sweat?
Arms too weak to push yourself up.
Shoulders and wrists hurt.
The back sags like a sip of water in the curve.
These feelings can be extremely demotivating.
The good news: Anyone and everyone can learn clean push-ups with the right preparation.
We explain what is important and provide a 6-week training plan as a PDF download.
Push-ups work muscles throughout your body
Even if you can't yet imagine that you'll ever be able to do a push-up, it's worth pursuing this goal.
The push-up is an extremely effective exercise with your own body weight that trains the muscles throughout your body - provided you have the right technique.
It is particularly important to avoid typical mistakes when doing push-ups.
Muscles are particularly challenged
Chest
(pectoralis major and minor)
Shoulder (
M. deltoideus pars clavicularis)
Arms
(M. triceps brachii)
Stomach, back and torso.
One or more of these areas is often the weak point that prevents fitness enthusiasts from performing a correct push-up.
That's why the beginner's training plan focuses on strengthening these muscle groups through appropriate preliminary exercises.
Here you can download the 6-week training plan “Learn push-ups” for beginners – after registering for free!
My news
How many push-ups men and women should be able to do read
This is what push-ups do for muscle building, calorie consumption and health reading
Burn more than just calories!
Which muscles jumping rope trains and how effective it is read
Avoid 7 common push-up mistakes for effective training reading
100 push-ups in a row!
Training plan for push-up professionals reading
10 push-up variations for effective muscle building and varied reading
Exercises that prepare the muscles for push-ups
Plank (forearm support)
: Lie on your stomach and support yourself on your forearms, elbows under your shoulders;
Raise your hips and build up body tension, look downwards, head in extension to your spine;
the feet are placed on the toes, close together to max. shoulder width;
Head, shoulders, hips and feet form a straight line.
High plank:
like the plank, but you support yourself on your hands instead of your forearms;
Variations from the plank: Shoulder taps (alternating taps on the opposite shoulder, i.e. right hand on left shoulder and vice versa);
Lift your feet alternately.
Stand on all fours Bring elbows/knees together diagonally:
Get on all fours, place your hands on the floor under your shoulders, knees under your hips;
Extend left arm/right leg straight forward or back horizontally;
Leg Raises:
Lie on your back, arms close to your body, hands next to your hips;
raise the straight legs until there is a 90 degree angle at the hip joint;
then lower again in a controlled manner until just before the ground;
Feet don't touch the ground!
Shoulder press with dumbbells
(alternatively: water bottles): Stand shoulder-width apart;
hold the dumbbells at shoulder height with your palms and elbows facing forward;
body tension, build up;
From this position, push the dumbbells up until they touch above your head, exhaling;
Lower yourself back down in a controlled manner and breathe in
Tricep dips
(on bed/chair/stairs): Turn your back to the edge of the bed and place your hands on the edge;
Place your feet far enough away so that your legs are straight and your bottom is close to the edge;
in the starting position, the elbows are extended;
Bend over in a controlled manner and lower your bottom towards the floor with your back straight;
Do not put it down, but press it back up as you exhale
Knee push-up:
Knees on the floor, hands shoulder-width apart at chest height, elbows extended.
Head, back, hips and knees are in a straight line throughout the entire exercise.
Lower your upper body in a controlled manner, elbows pointing backwards, arms remaining close to your body.
Chest touches the floor in the final position.
Push back up as you exhale.
Wall push-up
: Stand about arm's length in front of a wall, place your hands on the wall at shoulder height;
Build up body tension, weight moves to the balls of your feet/toes;
Head, shoulders, hips and feet form a line;
Bend your arms and push your chest towards the wall as far as possible;
Do not turn your elbows outwards, but keep your arms as close to your body as possible;
press back until your arms are stretched
Incline push-up
: Place hands shoulder-width apart at a higher level than feet, e.g.
B. on the edge of the bed, stairs, railings;
From the supporting position with your elbows extended, bend your arms and lower your chest;
Body forms a straight line from head to toe, not “hanging”;
press back up as you exhale
Please also note the instructions for the correct technique for the beginner variations.
Learn to do push-ups: Download the 6-week training plan as a PDF now!
Every beginning is difficult!
For those who can't do a single push-up, it seems almost impossible to imagine that it will ever work.
But if you consistently stick to the right training plan, you will make progress and eventually complete clean push-ups.
If you need a little motivation, here are guidelines on how many push-ups men and women should be able to do depending on their age category.
Training plan for beginners: Download the PDF here for free
You can learn to do push-ups – with the right training plan © Imago/Lian Fei
Are you ready?
Then download the free training plan in our PDF library!
The training plan covers a period of six weeks.
There are three training sessions per week, each lasting 10 to 20 minutes.
Rest days are also planned, because the alternation of stress and regeneration phases and the progressive increase in load are a prerequisite for training progress.
Be sure to do a short warm-up before the actual workout to avoid pain and injury.
A short stretch of the chest, arm and shoulder muscles after the workout can support regeneration.
Important note:
We recommend that people who are new to sports and those returning to sports, but also everyone else, have their fitness for sport checked by a doctor before completing the training program.
Anyone who experiences sudden pain or feels ill while performing the exercise should stop training immediately and have the symptoms clarified medically.
The author is a former competitive athlete and certified fitness trainer.