Deepika Padukone, Alia Bhatt's trainer teaches 5 simple steps to master 5 variations of push-ups with confidence

Building strength and mastering form is a journey, not a race. It’s about starting small, staying consistent, and trusting the process. Yasmin Karachiwala, renowned Pilates instructor and celebrity fitness coach, found that breaking down movements into simple, progressive variations helps build not only physical strength but also the confidence to push further. She has shared the five-step sequence, which is designed exactly for that, to help you develop a strong foundation and gradually level up.

Take a look at 5 steps to master push-ups.

Step 1: Incline push-up on knees
An incline push-up on knees is a beginner-friendly exercise where you place your hands on a raised surface like a bench or table while keeping your knees on the ground. This position reduces the amount of body weight you lift, making it easier to focus on good form—keeping your body straight from your head to your knees—and helps build strength gradually. It’s a great way to gain confidence and improve your chest, shoulder, and arm muscles before moving on to regular push-ups.

Step 2: Wall push-up
A wall push-up is a beginner-friendly exercise where you stand facing a wall, place your hands flat against it at shoulder height, and then bend your elbows to bring your chest closer to the wall before pushing back. This movement helps build upper body strength while letting you focus on keeping your body straight and controlled. It’s great for developing good form and building confidence before moving on to harder push-up variations.

Step 3: Knee push-up
A knee push-up is a modified version of a regular push-up where you keep your knees on the ground instead of your feet. This reduces the weight you lift, making it easier to focus on keeping your body straight from your knees to your head and using the right muscles. It helps you build upper body strength and improve your form step-by-step, giving you confidence as you work up to doing full push-ups.
Step 4: Incline push-up
An incline push-up is done by placing your hands on a raised surface like a bench or table while keeping your feet on the ground. This makes the exercise easier than a regular push-up because you’re lifting less body weight, allowing you to focus on keeping a straight body and using the right muscles. It helps build upper body strength and good form gradually, boosting your confidence before trying standard push-ups.
Step 5: Push-up
A push-up is a classic exercise where you start in a plank position with your hands on the ground, shoulder-width apart, and your body in a straight line from head to heels. You bend your elbows to lower your chest toward the floor, then push back up. This move builds strength in your chest, shoulders, arms, and core while helping you practice good form. With regular practice, push-ups improve your muscle power and give you confidence to try more challenging variations.

Who is Yasmin Karachiwala?

Yasmin Karachiwala is a well-known Indian fitness trainer who started her journey into fitness at the age of 18, not out of passion, but due to a friend’s push. Though she once disliked physical activity, she slowly built her strength and confidence through persistence and dedication. A turning point came when she was asked to lead a class, and she discovered her love for teaching. After becoming one of the first certified fitness instructors in India in 1991, Yasmin’s career took off. Today, she is celebrated as the “trainer to the stars,” having trained top Bollywood actresses like Katrina Kaif, Deepika Padukone, and Alia Bhatt.