Pushups have many benefits. They strengthen your chest, arms and shoulders, challenge your core, and because they stimulate multiple muscles, they can promote caloric burn, which is beneficial if you’re trying to lose weight. If you’re not strong enough to press up your entire body weight, you might want to start by doing pushups on your knees. Knee pushups are easier, because they reduce your lifting load. Use them to learn proper form and to gradually strengthen your upper body. With consistency, you might be able to do full pushups before you know it.
Lower down on all fours on an exercise mat, placing your knees together and your hands slightly wider than shoulder-width apart.
Look down at the floor in front of you and walk your hands slowly forward to lower your hips. Stop moving your hands when your body is aligned from your head to your knees. Your body should resemble a diagonal line. Keep your lower legs on the floor or raise them about 45 degrees.
Pull your belly button in, drawing it toward your spine as much as you can. Also, contract the muscles in your legs and buttocks to help you stabilize your body.
Inhale, bend your elbows out and slowly lower your body as a whole toward the floor. Count to three during the descent to ensure you’re not rapidly dropping your body. Stop the motion when your elbows are 90 degrees bent and your chest is about 1 to 2 inches above the floor.
Press your palms into the floor, slowly extend your elbows and push yourself back to the starting point. Imagine pressing the floor away from your body. Exhale as you come up.
Perform eight to 12 knee pushups, and finish two to three sets. Rest about 60 seconds between each set.
Perform knee pushups in front of a mirror so you can monitory your exercise form.
Avoid pushing your hips up or lowering your torso or belly to the floor; keep your entire body straight as a plank.