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Easy push-ups for beginners (women's push-ups)

A common variation of this exercise is referred to as the "women's push-up." This form is highly recommended for beginners who aim to master the traditional push-up technique in the near future.

Muscles stressed during women's push-ups

The muscles targeted are the same as in the traditional push-up. The only difference is that in the women's push-up, the intensity is slightly lower. The primary focus here remains the strengthening of the major pectoral muscle (Musculus pectoralis major). Additionally, it provides stimulus to the triceps (Musculus triceps brachii) and the anterior part of the deltoid muscle (Musculus deltoideus pars clavicularis).

Execution of push-ups for beginners

The way beginners perform push-ups is also similar to the traditional method. However, below you will find essential information regarding body positioning and executing the movement, which will assist you in effectively strengthening your chest muscles.

Body position

Commence by initially assuming a kneeling position on the ground. Place your feet behind your back in a manner that they cross over each other. Then, extend your arms forward. Tighten your glutes, back, and abdominal muscles while ensuring that your elbows remain slightly bent.

Movement execution

Currently, your task is to gently lower your entire body until you are positioned just above the surface of the earth. Your elbows should be situated in close proximity to your body. As you lower yourself, breathe consciously. Upon exhaling, proceed to shift your weight back to the initial starting position.

Stressed muscles and common mistakes

Additional insights into the muscles involved and common mistakes in performing the basic version of push-ups for beginners (also known as women's push-ups) can be found on the Push Ups main page.

Alternative variants to simple push-ups for beginners (women's push-ups)

To add variety to your training, you can also consider incorporating similar exercises and alternative variations of the beginner's push-up (also known as women's push-up).

Wide push-ups with a focus on the chest

As the hand distance increases during push-ups, the pressure on the chest muscles intensifies. Consequently, wide push-ups primarily target the chest and involve the triceps to a lesser extent compared to other variations of the exercise.

Positive push-ups with slight elevation

Push-ups with a slight elevation under the hands are less demanding than traditional push-ups because the range of motion is limited. When executed correctly, they result in enhanced activation of the lower chest muscles.

pushups

A common classic exercise for home workouts is the push-up. When thinking about training the chest muscles, push-ups often come to mind. After all, you can perform them without any equipment in nearly any location. Furthermore, there are numerous variations that target different parts of your chest. However, there are only a few exercises in sports that are as frequently performed incorrectly. If you don't execute the movement correctly, you're wasting your body's full potential and risking painful injuries. Push-ups promote the strengthening of your chest and triceps. The traditional push-up technique primarily focuses on the middle chest area, while also engaging the front part of the deltoid muscle.

Negative push-ups

The downward-facing push-up is a suitable chest muscle exercise, particularly suitable for beginners in the field of strength training. Despite its straightforward execution, the downward-facing push-up proves to be highly effective. This fitness exercise primarily targets the upper chest area and the triceps. Beginners may find the downward-facing push-up somewhat challenging at times. Nonetheless, especially when performed with elevated feet, it represents an extremely efficient variation for home workouts.