How to Improve Push-ups Quickly: 10 Tips for Beginners

How to Improve Push-ups Quickly: 10 Tips for Beginners

Push-ups have remained one of the best exercises for building strength and endurance for decades; the beauty of this exercise lies in its simplicity and versatility. Push-ups use your body weight as resistance and target multiple muscles, including the chest, shoulders, triceps, and core muscles. However, push-ups are not easy to perform, and beginners often struggle with proper form, limiting their progress and risking injury. In this article, we will discuss ten tips to help beginners improve their push-up performance, overcome plateaus, and build strength.


Push-ups are a versatile exercise that can be done anywhere, at any time, without any equipment. Most people start practicing push-ups to gain strength and build muscle mass, but many give up after a few attempts because they find it challenging to perform them correctly. The right technique is critical, but there is more to it than just pushing yourself off the ground. Below are some tips to help beginners improve their push-up form and build strength.

1. Perfect your form

Push-ups require proper form to achieve maximum benefits and avoid injury. Start by aligning your body in a straight line from your feet through your head. Engage your core; keep your head, neck, and spine neutral, and your elbows close to your body. Lower yourself until your chest almost touches the ground, then push yourself up with control. Avoid sagging your lower back or letting your hips drop. Proper form enhances muscle recruitment, making your push-ups more efficient and effective.

2. Breathe

Breathing helps to oxygenate your muscles and prevent dizziness. Inhale as you lower yourself to the ground and exhale as you push yourself up. Controlled breathing also helps you maintain proper form and rhythm.

3. Start with modified push-ups

Modified push-ups are a great way for beginners to build strength and perfect their form. They involve performing push-ups with your knees on the ground, reducing the resistance on your upper body. Start with modified push-ups until you can do ten or more reps in good form.

4. Increase your push-up frequency

It’s essential to train consistently to build strength and endurance; aim to do push-ups three to four times a week. Start by performing one or two sets of ten repetitions and gradually increase the volume and intensity over time.

5. Train your core

Your core muscles play a crucial role in performing push-ups; they stabilize your body and help you maintain proper form. Planks, deadbugs, and Russian twists are effective core exercises that complement push-ups.

6. Strengthen your triceps

The triceps muscles are heavily involved in performing push-ups. Strong triceps make it easier to push yourself up from the ground. Tricep dips, overhead extensions, and close-grip push-ups are exercises that can help you strengthen your triceps.

7. Vary your push-up styles

There are several push-up variations that can target different muscle groups, add variety to your workout, and challenge your body. Some popular push-up styles include incline push-ups, decline push-ups, wide push-ups, diamond push-ups, and plyometric push-ups.

8. Take breaks

Push-ups can be taxing on your muscles and joints. Taking sufficient rest between sets allows your muscles to recover and adapt to the stress. Rest for 30-60 seconds between sets or until you can perform good form push-ups again.

9. Use external resistance

Once you can do ten or more push-ups in good form, you can challenge yourself by adding external resistance. Backpacks filled with books, resistance bands, or weighted vests are effective tools to add resistance to your push-ups.

10. Stay motivated

Like any exercise, push-ups require commitment and consistency to see results. Set realistic goals, track your progress, celebrate achievements, and seek support from friends or fitness enthusiasts to stay motivated.


Push-ups are a versatile, effective, and challenging exercise that can help you build strength quickly. To perform push-ups correctly and safely, beginners should focus on perfecting their form, increasing their frequency, and complementing their workout with targeted exercises. Don’t hesitate to modify your push-ups or try new variations; racking up these reps will pay off with improved strength and a boost in confidence!