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How to do a Push Up

Enhance your upper body strength with our expert guide on how to do a push-up, a timeless and effective exercise for building chest, shoulder, and arm muscles.

  • 20 Oct 2023
  • 3 min read

When it comes to fundamental bodyweight exercises, the push-up takes centre stage. This versatile move isn't just for fitness pros; it’s an excellent way for beginners to kick-start their upper body strength journey. Let’s master the art of how to do a proper push-up, ensuring you do it correctly and effectively. Get ready to elevate your fitness and discover the potential within each push.

Steps to do a push-up

Here’s how to do push ups for beginners:

  • Starting position

Begin by getting down on all fours, with your palms positioned slightly wider than your shoulders. Your fingers should point forward, providing a stable base. Straighten your arms and legs, coming into plank position. Your body should form a straight line from head to heels, engaging your core muscles.

  • The descent

As you lower your body, concentrate on your breathing. Inhale as you gradually bend your elbows, lowering your chest towards the floor. Keep your elbows at around a 45-degree angle to your body. Aim to go down until your chest is just about to touch the ground. Don't let your hips sag or arch your back during this phase.

  • The push up motion

Now, it’s time to reverse the movement. Exhale as you push through the palms, strengthening your arms and return to the starting plank position. Imagine pushing the ground away from you. Keep your body aligned throughout the motion, avoiding any rocking and swaying. 

  • Finding your pace

Start with the number of repetitions that feel doable for you, even if it’s just a few. As you get stronger, gradually increase the number of push-ups in each set. Remember, quality is more important than quantity. Focus on performing each push-up with proper form.

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Common mistakes to avoid 

Now that you have learned the technique of how to do push ups correctly, get the most out of them by being mindful of common errors. Don’t let your hips sag or pike upwards, and avoid tucking your chin to the chest. Maintaining a straight line from head to wheels is crucial.


Modifications and progression

If traditional push-ups are challenging, start with knee push-ups. Rest your knees on the floor while maintaining a straight body alignment. As you gain strength, transition to standard push-ups. To up the ante, explore incline or decline push-ups using elevated surfaces.



The push-up isn’t just an exercise; it’s a journey towards building upper body strength, core stability and confidence. By following the above steps, you are well on your way to mastering push ups.

Incorporate push-ups into your routine, celebrate your progress and stay patient with yourself. Soon, you will find yourself performing proper push-ups effortlessly, reaping the rewards of your commitment to fitness. So get ready to push yourself one rep at a time and enjoy the journey of discovering your newfound strength!

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