Push Up Work Out For Beginner

 Beginner Push Up Work Out 1

Note: you can see the proper form for every exercise on Push Up Variations page.

• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts)
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 

Warm up:

• 25 wall push ups- rest 20 second
• 15 wall push ups- rest 10 seconds
•  5 wall  push ups

Let's start the work out:

Exercise (circuit) 1:

• We are going to do progressive push ups to raise the number reps - this is the best way to progress at the beginning.
•  Knee Push Ups ( use handles for a better position):this is how you are going to work:  
• You will do 1 knee push up- rest 10 seconds - 2 knee push ups-rest 10 seconds - 3 knee push ups-rest 10 seconds - 4 knee push ups-rest 10 seconds - 5 knee push ups rest 10 seconds - 4 knee push ups-rest 10 seconds - 3 knee push ups-rest 10 seconds - 2 knee push ups-rest 10 seconds - 1 knee push up- rest 10 seconds - rest 1 minute and do one more time this circuit .

Observation:when you rest you stay on your knees, don't stand up! 

Tip:If you reach to 5 push ups and you don't feel your chest tired enough grow up until you reach at 10 push ups (6 push ups - rest 10 seconds ...)- BE CAREFUL YOU HAVE TO BE ABLE TO GO DOWN BACK TO 1 !

Exercise 2:

• Flat Bench Push Ups(you can do it at the edge of the bed or two chairs) 
• 5 sets - between 10 and 20 push ups 
•  rest between sets between 30 and 60 seconds 

Exercise 3:

We are going to work the negative motion of the push ups:

• Knee push ups(use the handles for a better form): 5 sets- between 5 and 10 reps- rest 40 seconds between sets 
• This is how you will do this push ups: go down as slow as you can and then when you push yourself up go as fast as you can, but be careful not to injure your elbow joints when you push yourself up.

Exercise 4:

• Inner chest push ups-diamond push ups (on knee):
• 2 sets of 5 repetitions(reps) each 
• rest between sets 30-60 seconds 

Exercise 5:

• Wall push ups:
• 1 set until failure - that means you do push ups until you are no more able to push yourself up from the wall

Exercise 6

• High plank hold :  1 minute 

Beginner Push Up Work Out 2 

Note: you can see the proper form for every exercise on Push Up Variations page.

• This week we still work on the basics, so it won't be very hard.
• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts)
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 
• Use handles for a perfect form ! 

Warm Up:

• 5 classic push ups - rest 30 seconds 
• 4 classic push ups + 25 wall push ups - rest 20 seconds 
• 10 knee push ups 

Let's start the work out:

Exercise 1 :

• Stay flat on the floor like you have fallen from the push up position. Push yourself up and then go back on your stomach.
• 30 repetitions 
• 2 sets
• rest 1 minute between sets 

Exercise 2 : 

• 20 knee push ups + 30 wall push ups + 10 knee push ups + 15 wall push ups 
• 3 sets 
• rest between sets 1 minute 

Exercise 3 : 

• Knee push ups 
• This is the way you will do this exercise : do a knee push up and when you almost touch the floor with your chest hold that position for 10 seconds and than push yourself up 
• 5 to 10 reps 
• 3 sets 
• rest 45 seconds between sets 

Exercise 4 :

• Knee Push Up 
• This is the way you will do this exercise : when you go down count to seven and so when you come up (so a push up last 14 seconds )
• 5 to 10 reps
• 3 sets
• rest 1 minute between sets 

Exercise 5 : 

• Wide knee push ups - watch the Wide Push Ups on Push Up Variations and do the same thing but on your knees 
• Let's try something a little bit harder : do 50 repetitions in as few sets you can . If you can do them in  a row , don't stop , it's the last exercise, give all you can !!!