How to Do an Easy Push-Up

Master the modified push-up before attempting a regular push-up.

The U.S. Navy's pre-entry physical training program advises starting with a modified push-up if you haven't done push-ups recently. The Navy's program recommends a mild warm-up, such as a 5-minute walk, and stretching before exercising to reduce the risk of injury. Learn correct form to receive the most benefit from performing easy push-ups. Starting with modified push-ups allows you to build upper body strength without strain. Check with your doctor before beginning an exercise program.

Things You'll Need

• Rolled-up bath towel
• Exercise mat (optional)

Instructions

1. Place a rolled-up towel on the floor or ground. Kneel on the towel.

2. Stretch out on the floor face down. Place your hands on the floor directly below your shoulders.

3. Push against the floor with your hands, keeping your body in a straight line. Imagine a line extending through your thighs, hips, back and shoulders and neck. Tighten your abdominal muscles to strengthen them and to keep your back from arching or sagging during the movement.

4. Straighten your arms, raising your upper body while maintaining the straight line with your body; don't lock your elbows. Keep a slight bend in your elbows.

5. Bend your elbows, keep your body straight, and move toward the floor until your chest touches the floor. Repeat Steps 1 through 3.

6. Complete as many repetitions as you're able to without strain. Rest for 2 minutes, then perform another set of push-ups.

Tips & Warnings

• Practice push-ups in front of a mirror to check your form. Learning to do a push-up correctly helps to strengthen your muscles and presents.

• Gradually increase the number of easy push-ups to improve upper body strength.

• Write down the number of push-ups you do in each session on your calendar to track your progress.

References

• U.S. Navy: Pre-Entry Physical Training Program