May 10, 2021

It is no secret that push ups are an excellent way to build your strength. One of the best things associated with this exercise is that it doesn’t require any equipment. However, to make it more convenient and effective, you may even consider using apushup board. With that said, if you are new to physical exercises and want to know how to get started with push ups, this blog post is for you. 


“Pushdowns” instead of pushups 

If you are a novice to push ups, it is better to start off with this method. As per this method, you are supposed to lower your body instead of pushing it up. In the beginning, you will experience some rapid shakes of the muscles. However, that is completely normal since you are still new to it. You try to get the perfect muscle activation simply by generating a huge amount of muscular stress. When you do these “push downs”, try the following method. 

  • First, lay with your face down to form the push-up position. Your fingertips must be placed to the sides of the shoulders. 

  • Now, leave your knees as they are. You should rock your body back and place it into the push up position. At this stage, your knees and shoulders should be aligned straight. 

  • Now the hard work begins. Just lower your body to the floor slowly. You should take 10 seconds to do that. Even if you fall before that, start again without worrying. When you keep trying, you will succeed at some point. 

  • Now, you should rock back to the heels once again and repeat it 10 times. 

  • Rest for 2 minutes and perform 3 more sets. 

That’s basically it. As you go on, you will find that you can do regular reps at some point. You will be automatically doing the push ups back to the top so you can simply continue it. 


At some point, you will be able to perform 15 knee push ups. That’s where you should start doing it on your toes. Even at this stage, you should do the negatives first. You can follow the previous drill, this time with toes instead of knees. Once you are comfortable with it, you can start doing regular push ups. 


  • First, lay your face down in the push up stance just like you did with the previous stage. 
  • Leave your hands and toes as they are and get into a push up position. 
  • Squeeze your legs and make your body stiff. 
  • Lower yourself just like you did in the previous stage. 
  • Then, get back to the push-up position. 
  • Perform 10 repetitions. 
  • Rest for two minutes and perform 3 repetitions. 

That’s it. You will see a significant improvement pretty soon. 


After getting used to this, you can repeat this workout about 5 times a week. That will bring you better results. As a novice, you can even use apushup board so you can perform the push ups faster and more efficiently. 


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