Exercises for Pushup Beginners by Keino Rutherford
For those whose fitness goals this year include increasing their pushup count, they may have hit a plateau or even been too intimidated to begin. Although challenging, pushups are a staple of bodyweight exercises. They develop muscles through the entire body, especially the arms, chest, and core, all with one simple movement and no equipment. Including these exercises in their workout routine may help to develop the strength needed to succeed. Beginners who haven’t developed enough core strength to maintain proper positioning through a whole pushup are at risk for injury and may start with an elevated pushup. Begin with hands at shoulder width flat on a wall and feet at hip distance apart and a couple of feet from the wall. As they grow stronger, they can move their hands from a wall down to a countertop or sturdy table, then down to a sofa or chair, and eventually to knee pushups. Knee pushups are performed just like full pushups, except the lower body is supported by the knees, and the ankles are held crossed in the air. Plank is an excellent exercise to build endurance in the muscle groups recruited by the pushup. Plank is the basic pushup position: the body forms one line from the back of the neck through the heels, supported by the balls of the feet and the hands firmly planted under the