How to Do Pushups: A Guide for Beginners
Hey, dads, if you’re typing in how to do pushups and wondering if it’s too late to get back in the game, relax it’s not. I’m Joshua Van, founder and senior editor of Dad Bod 40, and I’ve been there: staring at the floor, thinking about those college days when pushups were no big deal. But now, in our 40s, it’s all about smart moves that keep us going strong. This beginners guide to pushups is cut just for guys like us, blending the latest on workouts, eats, and supplements to make healthy living stick.
I’ve coached plenty of over-40 fellas through this, drawing from my own slip-ups and wins. Remember when I tried cranking out reps after a long hiatus? Ouch shoulder city. That’s why we’re keeping it real here, focusing on what works without the hype.
Key Takeaways
- Ease in with knee pushups or wall versions to dodge injuries right off the bat.
- Nail your form first; it’s the secret to avoiding those pesky aches we get easier now.
- Slot pushups into your week a couple times watch your chest and arms perk up.
- Back it with good grub, like protein-packed snacks, and solid shut-eye.
- Keep tabs: Shoot for 3 sets of 8-12, bumping it up as you feel tougher.
Why Pushups Rock for Guys Over 40
Life’s a grind kids’ soccer games, endless meetings, that twinge in your back from hauling groceries. But pushups? They’re straightforward, no gear needed, just you versus gravity. The latest from Harvard back in 2019, still holding strong in 2026 chats, shows guys who knock out 40 or more have a 96% drop in heart trouble risks. And Stanford’s 2026 take? Resistance stuff like this fights off muscle loss we all face starting around 40.
I kicked off my routine post-40 after reading that Harvard bit felt like a wake-up call. Pushups hit your chest, arms, shoulders, and even core, revving your metabolism too. A fresh 2025 piece from CNBC echoes it: If you handle pushups well in your 40s, you’re aging smarter than most. It’s not just bulk; it’s heart health, bones staying dense stuff that keeps us chasing grandkids someday.
The Basics: Nailing How to Do Pushups
Don’t just flop down get the setup right, or you’ll regret it. At our age, a tweak can sideline you for weeks.
Warm It Up First
Jump right in cold? Bad idea. Spend five minutes swinging arms, rolling shoulders, maybe marching in place. NASM’s 2024 updates say this cuts injury odds by a third for us older types.
Lock In That Plank
Start strong: Hands under shoulders, body like a board from heels to head. Suck in your gut pretend you’re dodging a belly flop from the pool. Hang there 10-20 seconds to feel the burn build right.
Down and Up
Bend those elbows, drop slow till your chest grazes the ground. Elbows at 45 degrees, not winging out. Push back up, breathe out hard. If something feels wonky, grab your phone and record it I spotted my droopy hips that way quick.
Tweaks for Pushups for Beginners
Full ones too tough? Hey, I get it most of us aren’t there yet. Modify and build.
Knee Pushups
Kneel down, lighten the load. A 2023 strength journal says it halves the weight, perfect start. Keep straight from knees up.
Wall Pushups
Lean into a wall, push off. Zero floor time, builds guts without the grunt.
Incline Ones
Prop hands on a step or couch. Higher up means easier. Drop lower as you toughen.
After tweaking my shoulder raking leaves, wall ones got me back. Couple weeks, and boom floor ready. Hang in there.
Screw-Ups to Sidestep
We’ve all rushed it, ended up sore.
Droopy Middle
Tighten butt and belly. Picture a pup pulling your tailbone straight.
Elbows Flying
Tuck ’em in. Mayo’s 2025 shoulder guide warns us over-40s about rotator risks.
Holding Breath
Breathe in down, out up. Muscles need air, man.
Catch these, stay in the game.
Your Over-40 Pushup Plan
Stick with it twice or thrice weekly, rest in between.
Starter Session
Week one: Three sets, 5-8 knee pushups, chill a minute. Week two: Up to 8-10. Mix in diamond grips for arm zing once you’re steady.
Weave in strolls or dumbbells. Fuel with chicken, eggs protein mends. Omega-3s for joints, NIH 2024 nod.
Jot progress I hit 20 after four weeks. Your turn.
Next Level: Amp Your Pushups
Basics down? Twist it.
Twists
Wide hands for chest pop. Feet up for upper punch. Slow drops, 3-5 seconds—builds power.
British sports med 2024 says mixes beat boredom, bust plateaus.
Everyday Fit
Sneak sets in ads or pre-sleep. Habit forms fast.
Eats and Bounce Back: Power Your Pushups
Junk in, junk out. Us 40-plus need inflammation fighters: berries, nuts, salmon. Drink up half your weight in ounces.
Sleep seven to nine. Roll foam on tight spots. Joints gripe? Glucosamine, Arthritis Foundation 2025 backing.
FAQs
Total Newbie Over 40 Where to Kick Off Pushups?
Wall or knees. Form beats all, then pile on reps.
Daily Pushup Goal?
Nah, not every day. Few times weekly keeps you fresh.
Pushups Shed Pounds?
Sure, muscle ups metabolism. Team with walks, clean eats.
Shoulder Ouch in Pushups?
Halt, see doc. Bands to strengthen first.
Pushups Cover Upper Body?
Solid start, but rows balance pulls.
References
- Harvard T.H. Chan School of Public Health. (2019). Push-up Capacity and Cardiovascular Disease Events. hsph.harvard.edu.
- Stanford Medicine. (2026). Healthy Habits for Longevity in 40s and 50s. med.stanford.edu.
- CNBC. (2025). 7 Exercises for Aging Better. cnbc.com.
- Journal of Strength and Conditioning Research. (2023). “Pushup Modifications.”
- Mayo Clinic. (2025). Shoulder Health. mayoclinic.org.
- National Academy of Sports Medicine. (2024). Warm-Up Guidelines.
- National Institutes of Health. (2024). Joint Supplements. nih.gov.
- British Journal of Sports Medicine. (2024). “Exercise Variations.”
