You may get injured while doing push-ups if you do it too hard or too fast. So if you are a beginner, start with improved push-ups like side-tone push-ups (back to the box or chair), knee push-ups, or wall-tone push-ups.
If you feel pain or injury in the chest or shoulders (before or after), temporarily stop exercising and consult a professional coach, physical therapist or doctor for specific assessment. This helps you receive appropriate instructions and avoids making the condition worse. Also, if you have other health problems, consult your doctor or orthopedic specialist before starting push-ups.
We should do push-ups 1-3 times a week, 3 sets of 3 sets of 10-10 reps. If you can't do it properly with standard movements, start with easier variants such as knee push-ups or box push-ups.
These adjustments not only help you exercise more safely, but also strengthen the core and shoulders, reducing the risk of injury. When your body is strong enough, you can gradually switch to standard push-ups.
When you have done 3 sets of push-ups well, each set of 5-10 push-ups improves with the correct posture, that is when you can try traditional push-ups. Start with a small number of times but with the right technique. Then, if you find that the starting position is wrong, return to the improvement movement to complete the workout.
