If you are a beginner, you should start with easier version of push-ups, such as chair push-ups, knee push-ups or wall-mounted push-ups.
Many people need to practice easy variations for many months, even many years, before being able to perform the anti-standard push-ups safely. Although they are just an improved version, these exercises still help to significantly increase body strength.
If you are having problems with your shoulders or chest, whether in the front or back, consult a professional coach, physical therapist or doctor for guidance, help prevent injuries or not worsen existing conditions.
If you have other conditions that may be affected by push-ups, talk to your doctor or healthcare professional in advance.
For beginners, push-ups should be done 1-3 sessions per week, 3 sets per set, 5-10 times per set. If you can't do the correct set-piece, start with easier versions like knee replacement or box replacement. These exercises help you get used to them gradually, while increasing the strength of the core and shoulders, reducing the risk of injury.
When you can complete 3 sets of 5-10 push-ups per set with the correct posture, that is when you can try switching to standard push-ups. When you start to feel tired and your posture is no longer standard, return to an easier movement to complete the exercise.
To be effective, you should do push-ups alternately during the day, giving the body time to recover. variations of push-ups can be part of a top-up or full-body exercise.
When including the push-ups in your workout routine, do it at the beginning of your workout, as this is an exercise for large muscle groups and requires the most strength.
