Why are pushups beneficial for children?

Pushups offer numerous developmental benefits for children, including enhanced upper body and core strength, improved shoulder stability, better proprioception and kinesthetic awareness, refined motor skills, and increased confidence in their physical capabilities.

At what age can children typically start learning pushups?

There's no strict age, but children around 6-8 years old may begin to grasp the concept and possess sufficient foundational strength, though individual developmental readiness is more crucial than chronological age.

What is the recommended progressive pathway for teaching pushups to kids?

Teaching the full pushup should follow a progressive pathway: starting with wall pushups, then incline pushups (using a table or chair), followed by knee pushups, then negative pushups (focusing on the lowering phase), and finally full pushups.

What are some common mistakes children make when doing pushups and how can they be corrected?

Common mistakes include sagging or piked hips, elbows flaring out too wide, dropping the head, using a partial range of motion, and winged scapulae, all of which can be corrected with specific coaching cues.

How can I make learning pushups enjoyable and engaging for my child?

To make learning pushups fun, incorporate gamification, provide positive reinforcement, use visual aids, try partner work, focus on short bursts of activity, and use storytelling to engage them.

How to Teach Pushups to Kids Safely and Effectively?

How to teach pushups to kids?

Teaching children to perform pushups safely and effectively involves a progressive, age-appropriate approach that prioritizes proper form, foundational strength, and making the exercise engaging and fun.

Why Teach Kids Pushups?

The pushup is a fundamental compound exercise that offers numerous developmental benefits for children, contributing significantly to their physical literacy and overall well-being. Beyond simply building strength, pushups enhance:

Upper Body Strength: Targets the pectoralis major, deltoids, and triceps, crucial for daily activities and sports.
Core Stability: Engages the entire core musculature (abdominals, obliques, lower back) to maintain a rigid plank position, essential for posture and injury prevention.
Shoulder Stability: Strengthens the muscles around the shoulder joint, improving joint integrity and range of motion.
Proprioception and Kinesthetic Awareness: Helps children develop a better sense of their body's position in space and how to control it.
Motor Skill Development: Refines coordination and body control, transferable to many other physical activities.
Confidence and Self-Efficacy: Mastering a challenging exercise like the pushup can boost a child's confidence in their physical capabilities.

Readiness for Pushups

Before introducing pushups, it's important to assess a child's developmental readiness. While there's no strict age, general guidelines suggest:

Age: Typically, children around 6-8 years old may begin to grasp the concept and possess sufficient foundational strength. However, readiness is more about individual development than chronological age.
Foundational Strength: Can the child hold a plank position for 15-20 seconds with good form? Can they control their body weight during simple movements?
Body Awareness: Do they understand basic directional cues (up, down, straight, bent) and have a general sense of their body in space?
Interest: Children are more likely to succeed when they are genuinely interested and motivated.

Foundational Skills Before the Pushup

A successful pushup relies on more than just arm strength. Focus on these prerequisite skills:

Plank Hold: The ability to maintain a straight line from head to heels, engaging the core. This teaches the "rigid body" principle of the pushup. Start with short durations (10-15 seconds) and gradually increase.
Scapular Control: Teaching children to "pack" their shoulders down and back, preventing "winged" shoulder blades during movement. Exercises like prone scapular squeezes or superman holds can help.
Controlled Eccentric Movement: The ability to slowly lower the body. This can be practiced by starting in a top plank position and slowly lowering to the floor, even if they can't push back up yet.
Body Awareness Games: Activities that encourage children to move their bodies in different ways, understanding how their limbs connect and move.

The Progressive Pushup Pathway

Teaching the full pushup should follow a logical progression, starting with easier variations and gradually increasing the challenge. Emphasize proper form at each stage before moving on.

1. Wall Pushups

Setup: Stand arms-length from a wall, feet shoulder-width apart. Place hands on the wall slightly wider than shoulder-width, at chest height.
Execution: Keeping the body straight (like a plank), bend the elbows to bring the chest towards the wall. Push back to the starting position.
Focus: Teaches the pushing motion, core engagement, and shoulder stability with minimal body weight.

2. Incline Pushups (Table, Chair, Bench)

Setup: Place hands on a sturdy elevated surface (table, bench, chair seat) slightly wider than shoulder-width. Step feet back to form a straight line from head to heels. The higher the surface, the easier the exercise.
Execution: Lower the chest towards the surface, keeping the body rigid. Push back up until arms are extended.
Focus: Gradually increases the amount of body weight supported, transitioning towards a horizontal push.

3. Knee Pushups (Modified Pushups)

Setup: Start on hands and knees, hands slightly wider than shoulder-width. Walk hands forward until a straight line is formed from shoulders to knees. Ensure the hips don't sag or pike up.
Execution: Lower the chest towards the floor, keeping the core engaged and elbows tracking back slightly. Push back up.
Focus: Introduces the full range of motion for the upper body while reducing the load on the core and lower body. Ensure the hips move with the shoulders, not lagging behind.

4. Negative Pushups (Eccentric Focus)

Setup: Start in the top of a full pushup position (hands and toes).
Execution: Slowly lower the body down to the floor over 3-5 seconds, maintaining a rigid plank. Once on the floor, either reset to the top position by pushing up from the knees or stand up and get back into the top position.
Focus: Builds strength in the lowering (eccentric) phase, which is often the most challenging part. This is crucial for developing the strength needed to push back up.

5. Full Pushups

Setup: Hands on the floor, slightly wider than shoulder-width, fingers pointing forward. Feet together, forming a straight line from head to heels (plank position).
Execution: Lower the chest towards the floor until elbows are bent to about 90 degrees or slightly below. Maintain a rigid body. Push through the hands to return to the starting position.
Focus: Combines all learned elements into the complete exercise.

Key Coaching Cues for Kids

Use simple, actionable, and often visual cues to help children understand the movement:

"Be a plank!": For maintaining a straight body line.
"Nose to the floor/mat": For depth of movement.
"Elbows back slightly": To avoid flaring elbows out too wide.
"Strong belly!": To remind them to engage their core.
"Push the floor away!": For the upward phase.
"Shoulders away from your ears": To encourage proper scapular positioning.

Common Mistakes and How to Correct Them

Sagging Hips/Piked Hips: The most common issue. Remind them to be a "straight plank" or "tabletop." Emphasize core engagement. If persistent, revert to an easier progression (e.g., incline pushups).
Elbows Flaring Out: Can stress the shoulder joint. Cue "elbows go back" or "make an arrow shape with your body."
Head Dropping: Children often drop their head down while their body stays high. Cue "look slightly in front of your hands" or "keep your neck long."
Partial Range of Motion: Not going low enough. Cue "nose to the floor" or use a target (e.g., a soft toy) to touch their chest to.
Winged Scapulae: Shoulder blades protruding. Cue "squeeze your shoulder blades together lightly" or "keep your shoulders strong."

Making it Fun and Engaging

For kids, consistency comes from enjoyment. Incorporate these strategies:

Gamification: Turn pushups into a game (e.g., "Pushup Challenge," "Pushup Race" against a timer, "Animal Pushups" like frog or bear pushups).
Positive Reinforcement: Celebrate effort and small victories, not just perfect execution. Focus on progress, not perfection.
Visual Aids: Use charts to track progress, stickers, or drawing targets on the floor.
Partner Work: If appropriate, have them do pushups alongside a parent or friend.
Short Bursts: Instead of long sets, do a few pushups several times throughout the day.
Storytelling: "You're a superhero pushing a heavy rock!"

Safety Considerations and Red Flags

Listen to Their Body: Never push a child through pain. Any discomfort should halt the exercise.
Form Over Reps: Emphasize quality of movement over quantity. It's better to do 3 good pushups than 10 sloppy ones.
Proper Warm-up: Always include a light warm-up (e.g., arm circles, light cardio) before strength exercises.
Cool-down: Gentle stretches for the chest and shoulders after the session.
Hydration: Ensure they are well-hydrated.
Supervision: Always supervise children during exercise to ensure safety and proper form.
Avoid Overtraining: Children's bodies recover faster than adults, but still need rest. A few times a week is usually sufficient for strength training.

Conclusion

Teaching children to perform pushups is a rewarding process that lays a strong foundation for lifelong physical activity. By employing a progressive, patient, and playful approach, fitness educators and parents can empower children to build strength, improve body awareness, and gain confidence, fostering a positive relationship with exercise from a young age. Remember, the goal is not just to teach an exercise, but to cultivate a love for movement and a strong, healthy body.

Teaching Kids Pushups: Benefits, Readiness, and Progressive Techniques