Beginner Push Ups Part 1 – How to Start When You Can’t Do Any


The old saying goes, “The man who moves mountains begins by carrying away small stones”.  Think about this while embarking on your Push Up journey.

If you cannot do one Push Up, you’ve come to the right place!  It takes time to build up the strength to be able to crank out dozens of perfect Push Ups like a Navy Seal.

Be patient.  Rome wasn’t built in a day, and neither will your Push Up.  Start slow and work your way up with this beginner variation, the Modified Bench Push Up.

Here’s how it’s done…

Start off by finding a bench or chair that you can place your hands on.  Get on your knees in front of the bench/chair and place your hands shoulder width apart on it.  Keep your hips as straight as possible.  Slowly lower your chest to the bench/chair, then press away until your arms are fully locked out.

To make it easier, move your body closer to the bench.  You can even do half range of motion to start off if the full range of motion is too challenging.  Finally, you can do these standing with your hands on a counter or table.

Start off by doing 3 sets of 10 repetitions, with 2 minutes of rest in between sets.  As a beginner, I recommend doing this 3 times per week.  Once this feels easy you can move on to the next level, which is the Modified Knee Push Up on the floor!

Here is a video demonstration from my YouTube channel…

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