Pushups for Women: Variations, Benefits, and Challenges

Pushups are excellent for women looking to build upper body strength, improve posture, and tone their muscles. 

Here we will cover everything you need to know about pushups for women, including variations, challenges, and benefits.

How to Do Pushups for Women

push ups women's fitness
  • Start in a high plank position with your hands slightly wider than shoulder-width apart.
  • Keep your core engaged in maintaining a straight line from your head to your heels.
  • Lower your body towards the floor by bending your elbows, keeping them tucked in towards your body.
  • Lower until your chest nearly touches the floor.
  • Push back up to the starting position, straightening your arms fully.
  • Make sure to avoid arching your back or letting your hips sag.
  • If you’re starting, modify the pushups on your knees or against a wall.
  • Focus on proper form and gradually increase the difficulty as you get stronger.

Remember, holding proper form and engaging the correct muscle groups is the key to a proper pushup. 

By following these steps and modifying them as required, you can work towards building strength and tone in your upper body.

Pushup Variations for Women

Pushups are versatile exercises that can be

 changed to target different muscle groups. Here are some examples of pushup variations that you can try:

Incline Pushups for Women

women's incline push ups exercise

Place your hands on an elevated surface, such as a bench or step, and complete pushups at an incline. This variation targets the upper chest muscles.

Diamond Pushups for Women 

push-ups for arms and shoulders

Place your hands together in a diamond shape, with your thumbs and index fingers touching. This variation targets the triceps muscles.

Wide Pushups for Women

wide push up vs narrow

Place your hands wider than shoulder-width apart. This variation targets the shoulder muscles.

One-Handed Pushups for Women

one arm push up for big chest

This advanced variation involves performing pushups with one hand behind your back or on an elevated surface.

It’s important to note that you must challenge yourself with more complex variations as you progress in your pushup practice. 

However, it’s equally important to maintain proper form and avoid injury. Start with more accessible variations and gradually progress to more challenging ones as your strength improves.

Beginner Pushup Routine for Women

women's beginner push up variations

When starting with pushups, it’s essential to gradually avoid injury and build strength over time. One way to do this is, to begin with, a few reps and sets and gradually increase the intensity as you get stronger.

For example, you might start with three sets of five pushups, focusing on proper form and engaging the correct muscle groups. As you get more comfortable with the exercise, you can gradually increase the number of reps and sets. 

However, it’s important not to overdo it – pushing yourself too hard too quickly can lead to injury or burnout.

It’s good to take rest breaks between sets. Resting 30-60 seconds between sets helps your muscles recover and maintain proper form and technique throughout your workout. 

You can build strength safely and effectively improve your pushup performance by gradually incorporating rest breaks.

Pushup Challenge for Women

Participating in a pushup challenge can be a fun and motivating way to push yourself to the next level. 

Challenge yourself to complete several pushups daily for a set period, or join a pushup challenge group for added accountability and support.

Pushup Benefits for Women

Pushups are a popular exercise for building upper body strength, but they also offer a range of benefits for women above just improving physical fitness. 

Here are some benefits of doing pushups for women:

Improved Posture

improved posture for push ups and downs

By engaging the muscles in your back, shoulders, and chest, pushups can help improve your posture and reduce the risk of developing a hunched or slouching posture.

Increased Bone Density

Weight-bearing exercises like pushups can help increase bone density, which is especially important for women at a higher risk for osteoporosis.

Reduced Stress and Improved Mood

Exercise, in general, is known to reduce stress and improve mood, and pushups are no exception. 

They can help release endorphins, which are feel-good hormones that can improve your mood and reduce stress.

Increased Strength and Endurance

Pushups are a challenging exercise that requires strength and endurance, and as you become stronger and able to do more reps, you’ll notice an improvement in your overall strength and fitness level.

Pushups are flexible and practical exercises for women that offer a range of physical and mental benefits. 

Whether you’re looking to build strength, improve posture, or boost your mood, adding pushups to your fitness routine can help you reach your goals.

Pushup Workout Plan for Women

If you want to build a comprehensive workout plan around pushups, try incorporating them into a full-body workout. 

Combine pushups with squats, lunges, and other exercises to create a challenging and effective workout that targets multiple muscle groups.

Pushup Form Tips for Women

Keep your core engaged: Keep your abdominal muscles tight and your back straight throughout the movement.

Lower your body in a controlled manner: Avoid dropping down too quickly or allowing your body to sag towards the ground.

Keep your elbows tucked in: This helps engage the correct muscles and prevent strain on your shoulders.

Avoid arching your back: Keep your back straight and avoid letting it sag towards the ground.

Avoid letting your elbows flare out: This can put unnecessary strain on your shoulders and increase the risk of injury.

Pushup Mistakes to Avoid for Women

common mistakes in push ups

Common pushup mistakes include letting your hips sag, arching your back, and flaring your elbows. 

If you notice any of these mistakes in your form, correct them to avoid injury and maximise your results.

Pushup Modifications for Women

If you’re unable to perform a full pushup due to physical limitations, there are several modifications you can try. 

Do pushups on your knees or against a wall, or try pushups on an incline to decrease the difficulty.

Pushup Progressions for Women

As you get stronger, it’s important to gradually increase the difficulty of your pushup routine. 

Try adding more difficult variations or increasing the number of reps and sets to continue challenging your muscles.

The Takeaways

Pushups are perfect for women looking to build upper body strength and improve their overall fitness. With these variations, challenges, and benefits in mind, you’ll be well on your way to a strong, toned upper body.

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