How to Make Glue

Make homemade crafting paste with items from your pantry

Why run to the store for more glue when you probably have everything you need to make your own in the kitchen? Here are 6 easy DIY glue recipes you can make with common items in your pantry like flour, cornstarch, vinegar, gelatin, or skim milk. While not as long-lasting as commercial glue, these pastes are great for crafting, paper and cardboard projects, and possibly bonding some fabrics or wood. Let’s dive in!

Homemade Glue Recipe

Mix together ½ cup of flour and ⅓ cup of water in a saucepan. Cook the mixture over medium heat until it just boils, stirring constantly. To make the glue thicker, add more flour. To make it runnier, add more water. Use the glue for light paper crafts and cardboard. Store in the fridge for 2 weeks.

Steps

Making Simple Flour Glue

1. Mix ½ cup (63 g) of flour and ⅓ cup (159 mL) of water in a bowl with a spoon. Blend the mixture until it is about as thick as pancake batter. The paste should not be too thick or too drippy. If it’s too runny, add more flour 1 teaspoon (3.3 g) at a time until it’s the right consistency. If it’s too thick, add more water.^[1]
   
   
   • Ingredients: ½ cup (63 g) of flour, ⅓ cup (159 mL) of water
   • If you need less glue, start with the amount of flour you will use, then add water, at a time, until it reaches the right consistency.
   • What this glue works for: This simple flour glue is great if you’re making crafts for a party or something short-term. It will not usually last on long-term projects because it will dry out.
2. Cook the glue paste over medium heat until it boils. Pour your glue paste into a saucepan and stir constantly until the mixture bubbles. Take it off the heat when the paste starts bubbling, and wait until the mixture cools before you use it.^[2]
   
   
3. Use the glue shortly after making it. You can use a brush or your fingers to apply the glue to your crafts. The glue paste can be used to stick paper together for a variety of craft projects and decorations such as making greeting cards and kids’ projects.
   
   • This glue can become moldy over time. To prevent mold, dry your craft project completely over a heater or let it air dry fully.
4. Store the glue in the fridge. Keep any unused glue in a tightly sealed container in the refrigerator. The glue should last for 1 to 2 weeks.
   
   • If the glue gets too dry in storage, add a little warm water to reuse it.

Making Papier Mâché Glue

1. Mix 1 cup (125 g) of flour with ⅓ cup (200 g) of sugar in a small saucepan. Combine the flour and sugar with a spoon or whisk until well-blended.^[3]
   
   
   • Ingredients: 1 cup (125 g) of flour, ⅓ cup (200 g) of sugar, 1 to 1.5 cups (237 to 355 mL) of water, 1 teaspoon (5 mL) of vinegar
   • If you want a smoother paste, you can sift the flour before you make your paste.
   • To make papier mâché glue, the basic proportions are 3:1 for the flour-sugar mixture. Use 1 teaspoon (5 mL) of vinegar for every cup of flour you use.
   • What this glue works for: You can use this glue to make papier mâché and light craft projects. It's totally non-toxic, too!
2. Add ¾ cup (177 mL) of water and 1 teaspoon (5 mL) of vinegar to the pan. Blend the mix until it is very smooth and lump-free. It will have the consistency of a thick paste. When smooth, whisk in the rest of the water (¼ to ¾ cup (59 to 177 mL) depending on how runny you want your paste) and mix thoroughly. Blend your ingredients until your glue is smooth and a little runny but not watery.
   
   
3. Cook over medium heat until just boiling. Stir the mixture constantly until the mixture begins to thicken. Once your mixture starts to boil, you can turn off the heat.^[4]
   
   
4. Let your glue cool before using it. When the mixture has cooled, use it for any craft projects including papier mâché. Once you have finished, keep any unused glue in a tightly sealed container in the refrigerator. This glue will keep for 2 to 4 weeks in the refrigerator.
   
   • Make sure to thoroughly dry any of the crafts you make with this glue.
   • If the project stays damp, it may grow moldy over time. Pat your products dry or heat them over an oven to keep mold away.

Making Cornstarch Glue

1. Boil ¾ cup (177 mL) water, 1 tsp (5 mL) vinegar, and 2 tbsp (30 mL) corn syrup. Mix ingredients together in a small saucepan. Turn the heat up to medium heat and bring the mixture to a full boil.^[5]
   
   
   • Ingredients: 1 to 1.5 cups (237 to 355 mL) of cold water, 2 tablespoons (16 g) of cornstarch, 2 tablespoons (30 mL) of corn syrup, 1 teaspoon (5 mL) of white vinegar
   • What this glue works for: This recipe is non-toxic and great for paper crafts, découpage, scrapbooks, journals, and other paper projects.
   • According to DIYers, this cornstarch glue recipe is the closest to mimicking Elmer’s Glue. Real Elmer’s Glue requires an emulsion of expensive and hard-to-find ingredients and isn’t practical to make yourself.
2. Make a cornstarch paste while the water is heating up. In a separate bowl, mix the remaining ¼ to ¾ cup (59 to 177 mL) of water with 2 tablespoons (16 g) of cornstarch. Blend thoroughly.^[6]
   
   
3. Add the cornstarch paste to the boiling water. When the water is boiling, carefully mix in the cornstarch paste, stirring constantly until the mixture boils.^[7]
   
   
   • Cook for 1 minute at a boil, then remove from heat so the mixture doesn’t boil too long and burn.
   • Stir the mixture with a spoon constantly while it boils.
4. Let the glue cool before using it. After using your glue, pour it into a sealable container and store it in the refrigerator. This glue will keep for 2 to 4 weeks.
   
   • The glue may work better if you let it stand overnight before using.

Making Simple No-Cook Flour Glue

1. Blend 1 cup (120 g) flour, ½ cup (118 mL) water, and ⅛ tsp (0.75 g) of salt. In a small bowl, pour in the flour and add the water a bit at a time to make a thick paste. Add a pinch of salt and blend thoroughly. Your work is complete! You can use a brush to apply glue to your crafts.^[8]
   
   
   • Ingredients: 1 cup (120 g) of flour, ½ cup (118 mL) of water, ⅛ teaspoon (0.75 g) of salt
   • What this glue works for: This non-toxic glue is good for bookbinding, découpage, collage, papier-mâché, and putting up posters or flyers.
2. Use your glue as soon as it’s mixed and store the extra in the refrigerator. This recipe doesn’t need to cool, so it’s ready for gluing as soon as you’re done mixing. Store any remaining glue in an airtight container in the refrigerator. The glue will last for about 2 weeks.
   

Making Milk Glue

1. Mix ½ cup (118 mL) of skim milk with 2 tablespoons (30 mL) of vinegar. Combine the ingredients together well in a small bowl, then give the mixture 2 minutes to sit. The chemical reaction will turn the protein of the milk into lumps or curds (you’ll see the milk form small white clumps). The liquid that remains is called whey.^[9]
   
   
   • Ingredients: ½ cup (118 mL) of skim milk, 2 tablespoons (30 mL) of vinegar, 2 teaspoons (10 mL) of water, 1 teaspoon (5 g) of baking soda
   • What this glue works for: This environmentally-friendly recipe can work for paper, cardboard, fabric, and potentially wood gluing. Unlike some other recipes, this glue can withstand exposure to moderate moisture.
2. Strain the curds from the whey. Put a paper towel or cheesecloth over the top of a cup or bowl with a large mouth. Push the paper towel down in the middle so that it caves in and place a rubberband around the top to hold it in place.^[10]
   
3. Carefully pour the curds and whey on top of the paper towel. The whey will drain into the cup while the curds stay on the top of the paper towel.
   
   
   • Leave the curds and whey on the paper towel strainer for about 5 minutes to give it time to strain.
   • Choose a larger cup that you can pour the whole mixture of the curds and whey onto. Or pour the mixture onto the strainer, wait for it to strain and then pour on the rest.
4. Squeeze the remaining whey out of the strained curds. Scoop the curds off of the top of the strainer and put them between two paper towels. Press down on the curds so that all of the liquid whey is squeezed out. Make sure that you get out all of the whey to make the glue.^[11]
   
   
5. Mix the curds with 2 tsp (10 mL) of water and 1 tsp (5 g) of baking soda. In another small bowl, add the curds, water, and baking soda. Stir the mixture together well. You will be able to hear the sound of bubbles popping if you listen closely because the reaction of the baking soda with the curds creates carbon dioxide.^[12]
   
   
   • If the mixture does not have the consistency of glue, add more water to the mixture (one teaspoon at a time) until it is the correct consistency.
   • Store any remaining glue in an airtight container in the fridge. Since it’s milk-based, it will last for about a week or so.

Making Gelatin Glue

1. Sprinkle 2 packets of unflavored gelatin over 2 tbsp (30 mL) of cold water. In a small bowl, add your water and then sprinkle the gelatin powder on top (or lay the gelatin sheets down in the water, if that’s the type you have on hand). Set the bowl aside for several minutes to let the gelatin soften.^[13]
   
   
   • Ingredients: 2 packets of unflavored gelatin (about ½ ounce (14 g) total), 2 tablespoons (30 mL) of cold water, 3 tablespoons (45 mL) of skim milk, and 3 drops of clove oil (optional)
   • What this glue works for: This recipe works well on porous materials like paper, cardboard, some fabrics, and potentially wood. It’s also reversible, meaning it can be re-wetted and repositioned when warm.^[14]
2. Heat 3 tbsp (45 mL) of milk until it’s just boiling, then combine with the gelatin. In a saucepan, warm the milk on medium heat until it begins to boil. Remove it from the heat and pour it into the bowl of gelatin and water. Stir until the gelatin is completely dissolved.^[15]
   
   
   • Optional: If you’re keeping the glue for more than 1 day, mix in 3 drops of clove oil to act as a natural preservative. Its antioxidant and antimicrobial properties can help slow the rot of the glue.^[16]
3. Use the glue while warm and store leftovers in a screw-capped jar. The glue is most workable when it’s warm and malleable, so plan to use it quickly. As it cools, the glue will become more gel-like (this doesn’t impact its adhesiveness, though).^[17]
   
   • To reuse the glue, place the jar in a pot of hot water to warm the gel.
   • Store the glue in a cool, dry place (like a cabinet or pantry) for up to a week if clove oil was added.

Video

Tips

• When making the milk glue be sure to use skim milk and not almond milk. Almond milk will not work and will not create lumps.
• If the glue seems too drippy, add more flour. If it seems too thick, add more water.
• It is fun to get children of any age making glue for themselves because these recipes are non-toxic. However, be sure to help younger ones to get the lumps out or the glue will be too lumpy to use. Sifting the flour first may help.
• Make sure you're using plain, all-purpose flour. Different flours have other ingredients that aren’t great for glue-making.

Warnings

• Let any materials you use your homemade glue on dry completely. If it stays damp, it may go moldy.

Things You'll Need

Flour Glue

• ½ cup (63 g) flour
• ⅓ cup (159 mL) water
• Saucepan
• Stirring utensil

Papier Mâché Glue

• 1 cup (125 g) flour
• ⅓ cup (200 g) sugar
• 1 to 1.5 cups (237 to 355 mL) water
• 1 teaspoon (5 mL) vinegar
• Saucepan
• Stirring utensil

Cornstarch Glue

• 1 to 1.5 cups (237 to 355 mL) cold water
• 2 tablespoons (16 g) cornstarch
• 2 tablespoons (30 mL) corn syrup,
• 1 teaspoon (5 mL) of white vinegar
• Saucepan
• Stirring utensil
• Mixing bowl

Simple No-Cook Flour Glue

• 1 cup (120 g) flour
• ½ cup (118 mL) water
• ⅛ teaspoon (0.75 g) of salt
• Mixing bowl
• Stirring utensil

Milk Glue

• ½ cup (118 mL) skim milk
• 2 tablespoons (30 mL) vinegar
• 2 teaspoons (10 mL) water
• 1 teaspoon (5 g) baking soda
• Mixing bowl
• Stirring utensil
• Paper towels or a cheesecloth

Gelatin Glue

• 2 packets unflavored gelatin (½ ounce (14 g) total)
• 2 tablespoons (30 mL) cold water
• 3 tablespoons (45 mL) skim milk
• 3 drops of clove oil (optional)
• Saucepan
• Mixing bowl
• Stirring utensil

Related wikiHows

• Make Papier Mâché Paste

References

• Videos provided by Life Hacktory

Quick Summary

1. ↑ https://www.kidspot.com.au/parenting/things-to-do/make-paper-mache-glue/news-story/ceb59e78216f566a15b75932462f274c
2. ↑ https://youtu.be/bSiYAAVlkOE?t=157
3. ↑ https://thereformschool.net/2020/08/14/is-diy-glue-as-good-as-store-bought/
4. ↑ https://thereformschool.net/2020/08/14/is-diy-glue-as-good-as-store-bought/
5. ↑ https://happyhooligans.ca/homemade-glue/
6. ↑ https://happyhooligans.ca/homemade-glue/
7. ↑ https://happyhooligans.ca/homemade-glue/
8. ↑ https://www.kidspot.com.au/parenting/things-to-do/make-paper-mache-glue/news-story/ceb59e78216f566a15b75932462f274c
9. ↑ https://www.flinnsci.com/api/library/Download/5a893b43134b4516a4fb56ed223133a7
10. ↑ https://www.flinnsci.com/api/library/Download/5a893b43134b4516a4fb56ed223133a7
11. ↑ https://www.flinnsci.com/api/library/Download/5a893b43134b4516a4fb56ed223133a7
12. ↑ https://www.flinnsci.com/api/library/Download/5a893b43134b4516a4fb56ed223133a7
13. ↑ https://www.food.com/recipe/waterproof-glue-recipe-93467
14. ↑ https://blog.lddavis.com/tips-for-managing-gelatin-glue-in-the-summer
15. ↑ https://www.food.com/recipe/waterproof-glue-recipe-93467
16. ↑ https://www.sciencedirect.com/science/article/pii/S2772502223000227
17. ↑ https://www.food.com/recipe/waterproof-glue-recipe-93467

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How to Step Out of Your Comfort Zone

Overcome fear and get comfortable with discomfort

It can certainly be challenging and a little scary to step out of your comfort zone, but facing unfamiliar challenges can help you feel happier and more fulfilled in the long run. You can end up discovering a lot about yourself and your abilities when you make an effort to take risks and try new things. To help you begin this transformation, we’ve rounded up the best, most effective strategies for stepping out of your comfort zone, embarking on new adventures, and expanding your personal horizons.

Steps

Acknowledging & Understanding Fears

1. Acknowledge your fears. Ask yourself what’s holding you back from making a change. It’s totally natural to feel scared or nervous at the idea of stepping out of your comfort zone. But when you allow those fears to hold you back, you could end up missing a lot of great opportunities. To begin the process of breaking out of your comfort zone, be honest with yourself and ask yourself what exactly you’re afraid of. Once you’re able to recognize your fears, it can be easier to make changes that directly address your worries.^[1]
   
   • Ask yourself if you’re making excuses to avoid leaving your comfort zone. For example, did you turn down a project because you didn’t have time, or because you were afraid of presenting in front of your peers?
   • It might help to keep a journal and write down your honest thoughts and feelings. When you’re done, read back over what you wrote and see if you can identify any patterns in your behavior or thinking.
2. Use the worst-case scenario to rationalize your fears. Thinking about the worst-case scenario helps you stay realistic. Ask yourself “What’s the worst that could happen?” then think about ways you could deal with those circumstances if they were to happen. Forcing yourself to take a more objective view on your fears can help put them into perspective, and you might find that there’s less to be nervous about than you originally thought.^[2]
   
   • Avoid answering your question with unlikely possibilities like, “I could get fired” if you’re thinking about your job. If you find yourself thinking such things, go back and ask yourself how realistic those outcomes actually are.
   • Let's say you want to take a cross-country road trip, but all you can think about is getting stranded if you break down or run out of gas. Prepare by making a plan for this. For example, bring along an extra gas tank and a radio to get in touch with emergency services.
3. Reframe discomfort as progress. Overcome fear by adopting a positive mindset. Whenever you try something new and make a move to step out of your comfort zone, remind yourself that the discomfort you’re feeling is ultimately progress that’s leading you to achieve your goals. Getting comfortable with discomfort is just like exercising a muscle; you have to continuously do it to get stronger and better. ^[3]
   
   • Stay positive by practicing gratitude. Remind yourself of the good things you have in your life and all of the progress you’ve already made.
4. Be kind to yourself. Practice positive self-talk to up your confidence. If you constantly tell yourself “I can’t do this,” it’ll be much harder to motivate yourself to go out and try new things. That’s why it’s important to change your negative thoughts into positive, uplifting ones. Tell yourself things like, “I can do this,” “I’m strong,” and “I’m fearless” to give yourself courage and positive energy.^[4]
   
   • Using positive affirmations can help change your perspective on your fears and your own abilities. If you believe you can do something, you’ll be much more motivated to try it.
5. Let yourself make mistakes. Remind yourself that it’s okay not to be perfect right away. Fear of failure keeps a lot of people from stepping out of their comfort zones, but it’s important to remember that making mistakes is what makes you human. When it comes down to it, learning from your mistakes is ultimately how you get better and grow.^[5]
   
   • Instead of berating yourself for doing something wrong, be sure to point out the things you did well and compliment yourself for your accomplishments, no matter how small.

Setting and Achieving Goals

1. Set goals for yourself. You’ll be more motivated to make changes if you have a goal in mind. Ask yourself why you want to step out of your comfort zone. Is it important to your job? Your academic success? Your personal life? Once you’ve identified your “why,” set goals that are based on your reasoning and will ultimately help you achieve your desired results.^[6]
   
   • For example, you might want to step out of your comfort zone and make more friends to combat feelings of loneliness. With this reason in mind, you might then make it a goal to talk to new people at work or school.
2. Give yourself an ultimatum for motivation. Come up with consequences if you don’t follow through. If you find yourself hesitating, it may help to put some mechanisms in place that’ll force you to take the plunge. For example, tell yourself that if you don’t practice your speech, you won’t get to watch your favorite show. Coming up with some sort of consequence will help you avoid making excuses and putting off the things that scare you.^[7]
   
   • Rather than tangible consequences, it can also be effective to think about the things you might be forfeiting by not taking risks.
   • For example, remind yourself that not applying for a new job means you won’t get the pay raise you want or the opportunity to move to a new city.
3. Take small steps to overcome challenges. Start off easy and slowly work your way toward scarier things. There’s no need to dive into the deep end right away. Write down the things that make you uncomfortable or that you’re hesitant to try. Then, order them from easiest to hardest in terms of how difficult you think it’ll be to overcome them. Once you’ve made your list, start tackling the easier things and gradually work your way up to harder challenges.^[8]
   
   • Think of this list like a to-do list and make each item as specific as possible.
   • For example, if talking to new people makes you uncomfortable, add items like, “Ask for directions from someone,” “Talk to a store clerk,” and “Make conversation with a stranger.”
4. Make small changes to your daily habits. Freshen up your routine to avoid staying in a rut. Take baby steps at first and change just one or two things about your daily routine every single day. Stepping out of your comfort zone is all about continuing to move and not allowing yourself to get settled too deeply into one specific habit. Once you've made stepping out of your comfort zone into a daily routine, it'll be much easier to handle bigger challenges in the future.^[9]
   
   • For example, try new foods, go to a new grocery store instead of your usual shop, or listen to a different genre of music. Every day is a chance to learn something new.
5. Reward yourself for trying new things. Treat yourself to stay motivated and energized. For example, whenever you do something that’s out of your comfort zone, buy yourself a small treat, take yourself out to a nice meal, or spend time doing other activities that you enjoy. This will give you some more incentive to step out and try new things.^[10]
   
   • For example, each time you step out of your comfort zone and talk to a new person, you might reward yourself with reading a chapter of a book you love.

Preparing for New Experiences

1. Research new experiences ahead of time. You'll be more comfortable if you have some information beforehand. The fear of the unknown is what holds a lot of people back from trying new things. If you’re feeling a bit anxious about trying something new, do some digging online or ask friends or family for advice. This will leave you feeling a little less lost, and can even help you get excited about the change.^[11]
   
   • For example, if you’re moving to New York City but don't know anything about it, research the different neighborhoods you could live in, how to navigate the subway system, and all the fun things you can do in the city.
   • Utilize community forums like Reddit or Quora to read about other people’s experiences and advice.
   • Always practice caution and use your best judgment when consulting information on the internet.
2. Look for completely new experiences. Take risks to find new passions and interests. You’ll never know if you enjoy something until you take a leap of faith and try it. While this can certainly be a nerve-wracking thought, putting yourself out there and making an effort to try new things or learn something new can be extremely rewarding. Think about things you’ve always wanted to try, or make a bucket list and slowly work to cross off items one at a time.^[12]
   
   • For example, try out a new sport, sign up for a class that sounds interesting, travel to a new city or country, or make an effort to make new friends.
   • It’s okay to break up these experiences into smaller steps. For example, if you want to try writing and publishing a short story to step out of your comfort zone, start by writing 500 words a day to get into the flow of writing.
3. Picture your ideal reality to motivate yourself. Think about the best-case scenario if you were to take a risk. If you need some incentive to take that first step out of your comfort zone, take a few moments to list out all of the best things that can come out of your actions. For example, think of the best-case scenario when it comes to making a career switch. You might make more money, be more satisfied with your work, and meet new people who share your interests.^[13]
   
   • Another example would be if you took a chance and joined a volunteer organization. Some of the best things that could happen include making new friends, discovering a new passion of yours, and feeling a sense of pride toward the work you’re doing.
4. Change your environment to help you grow. Get rid of things that’ll give you an excuse to not try something. For example, if your goal is to socialize with more people, turn off your phone when you go to a party or gathering so you won’t be tempted to use it as a distraction. Your environment can hinder or help your progress, so do what you can to optimize it to guarantee success.^[14]
   
   • Another example would be prepping your gym bag the night before if your goal is to work out every morning. This reduces the amount of work you have to do in the morning, so there’s no excuse not to head to the gym once you get up.
5. Minimize your discomfort to gain courage. Incorporate things that are familiar to you during new situations. Find small ways to tweak the situation and make it more palatable for yourself. For example, if you’re nervous about speaking to new people, steer the conversation toward a topic you’re passionate about to make it more enjoyable and engaging for yourself. Instead of just abandoning the challenge altogether, come up with ways to make it more manageable and less scary.^[15]
   
   • As another example, if talking to big groups in large, noisy settings makes you uneasy, find a quieter place to talk to eliminate one of the things that makes you uncomfortable.

Seeking Support & Encouragement

1. Bring a buddy for support. Having a friend around can ease your discomfort. There's no reason you can't rely on friends or family to help you get out of your comfort zone. For example, if you set a goal to hike somewhere new every weekend, bring a friend along. It'll be more fun to reach the end of the trail with a buddy, and they can make you feel more comfortable navigating the unfamiliar terrain.^[16]
   
   • Or, if you’re nervous when it comes to public speaking, practice giving a speech in front of your friends and family first.
   • If you have a friend who’s also trying to do things that fall outside of their comfort zone, use this as an opportunity to tackle your challenges together and support one another.
2. Surround yourself with supportive people. Ask friends and family for encouragement and positivity. Tell your closest friends, family members, or partner what you’re trying to do and why. Chances are they’ll be more than happy to get behind you and cheer you on. Whenever you feel hesitant, just know you have a whole team of people ready to celebrate your accomplishments.^[17]
   
3. Follow in a role model’s footsteps. Emulating a role model can give you courage and confidence. Good role models can have a powerful effect on how you perceive yourself and the world around you. Think about a person in your life or a famous figure who embodies many of the qualities you desire. For example, choose a role model who’s fearless, outspoken, and honest. If you make an effort to copy their positive actions, it might be a lot easier to step out of your comfort zone.^[18]
   
   • Think about your role model’s worldviews and values as well. Are these things that you can relate to? Do you think their outlook can help you take steps out of your comfort zone?

Video

Related wikiHows

• Expand Your Mind
• Be Bold
• Stop Hesitating
• Be a Nonconformist

References

Quick Summary

1. ↑ https://hbr.org/2016/07/if-youre-not-outside-your-comfort-zone-you-wont-learn-anything
2. ↑ https://www.scienceofpeople.com/comfort-zone/
3. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
4. ↑ https://greatergood.berkeley.edu/article/item/how_to_learn_from_your_failures
5. ↑ https://www.cornerstone.edu/blog-post/the-importance-of-stepping-out-of-your-comfort-zone/
6. ↑ https://summer.harvard.edu/blog/leaving-your-comfort-zone/#:~:text=Stepping%20out%20of%20your%20comfort,study%20you%20want%20to%20explore
7. ↑ https://hbr.org/2016/07/if-youre-not-outside-your-comfort-zone-you-wont-learn-anything
8. ↑ https://kidshealth.org/en/teens/phobias.html
9. ↑ https://www.psychologytoday.com/us/blog/a-shift-of-mind/201108/breaking-free-from-your-comfort-zone
10. ↑ https://psychcentral.com/blog/psychology-rewarding-yourself-with-treats#1
11. ↑ https://actionforhappiness.org/10-keys/trying-out
12. ↑ https://www.piedmont.org/living-real-change/the-mind-body-benefits-of-learning-a-new-skill
13. ↑ https://positivepsychology.com/comfort-zone/
14. ↑ https://www.ciee.org/go-abroad/work/teach-english-abroad/blog/get-out-your-comfort-zone-again
15. ↑ https://hbr.org/2016/07/if-youre-not-outside-your-comfort-zone-you-wont-learn-anything
16. ↑ https://www.familycentre.org/news/post/10-common-negative-thinking-patterns-and-5-steps-for-change
17. ↑ https://www.apa.org/monitor/2023/06/cover-story-science-friendship
18. ↑ https://files.eric.ed.gov/fulltext/EJ1262726.pdf

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How to Do a Push Up

A complete guide to performing the perfect push-up and building upper body strength

Want a great bodyweight workout that doesn’t need a lot of equipment? Push-ups are so great for working your arms, shoulders, and chest, and they’re easy to add to any workout. Just get into position wherever you have enough floor space and you can do your reps! Before you start exercising, we’ve got a few things to keep in mind about your form so you start building up your muscles. Keep reading and we’ll cover how to do a push-up properly and how to adjust your routine so they’re easier or more challenging.

Proper Push-Up Form for Beginners

Get down on all fours with your hands underneath or just wider than your shoulders. Extend your legs and back to form a straight line, then lower yourself to the ground so that your elbows are bent at 90 degrees. Push yourself back up until your arms are straight and try to do as many reps with good form as you can.

Steps

Proper Push-Up Form

1. Start down on all fours with your hands just wider than your shoulders. Find a comfortable spot on the floor to exercise and get on your hands and knees. Put your palms flat against the ground so they’re directly below your shoulders. Point your fingers point straight ahead. Look straight down, and try your best to keep your head and neck in line with your back.^[1]
   
   • Do push-ups on an exercise mat to cushion your hands and wrists so they don’t get sore.
2. Extend your legs so they form a straight line with your back. Walk your feet back as far as you can. Position your feet right next to each other or a few inches apart, and balance your weight on the balls of your feet. Keep your legs and back as straight as possible throughout your entire set of push-ups.^[2]
   
   • Avoid raising your hips too high or letting them sag too low so that your body goes out of line.
3. Lower yourself to the floor until your elbows are at 90 degrees. Engage your core and breathe in as you bend your elbows. Keep your back and legs straight as you bring your body down toward the ground. Stop when your chest is about from the floor.
   
   • Try to take about 2 seconds to lower yourself down so you have more control over your movements.
4. Push yourself back up until your arms are straight. Breathe out as you push your hands firmly against the floor. Lift your body up without bending your knees, letting your hips sag, or raising your hips up. Once you straighten out your arms and are back in your starting position, you’ve completed 1 rep!
   
   • Avoid locking your elbows when you return to your starting position since you could risk injuring them.
   • If your arms start shaking or you can’t fully get back into your starting position, don’t sweat it. Try putting your knees down to make it easier or lower yourself back to the floor and take a break before trying again.
5. Try to do as many push-ups as you can with good form. See how many push-ups you can do in a row without breaking your form to find a good starting point. Add the exercise to your routine, and take a rest day between each time you do them. As the push-ups start getting more manageable, try adding more reps or additional sets to your routine to challenge yourself and build more muscle.^[3]
   
   • For a good starting point, try doing 5–10 push-ups at a time. Once that starts feeling easy, try adding 5 reps at a time.

Advanced Variations

1. Do diamond push-ups to work your triceps. Get into your starting push-up position. Rather than keeping your hands shoulder-width apart, position them directly underneath your chest so your thumbs and index fingers form a diamond shape. Lower your body down so it’s about off the floor and your chest is right above your hands. Then, push yourself back up again.^[4]
   
   • Placing your hands closer together makes you support more weight with your arm muscles so you build them up faster.
2. Try knuckle push-ups to strengthen your hands and wrists. Rather than supporting yourself on your palms, make a fist and balance on your knuckles. Slowly lower yourself down so your wrists and hands stay straight.^[5]
   
   • Knuckle push-ups are great if you’re trying to condition your hands for boxing or martial arts.
3. Do fingertip push-ups to build up your grip strength. Support your weight on the pads of your fingers instead of putting your palms fully on the floor. Do your best to avoid touching your palms against the floor throughout your entire rep.^[6]
   
   • Fingertip push-ups are more challenging since most of your bodyweight is supported by your fingers. This exercise is great for boosting the strength in your hands for things like boxing and rock climbing.
4. Target your lower chest muscles with elevated leg push-ups. Put a workout bench or chair behind your feet. When you get into your starting position, keep your hands on the floor but put the balls of your feet flat onto the bench or chair. Bend your elbows and lower yourself to the floor like you normally would for a push-up, and straighten your arms to finish your rep.^[7]
   
   • An elevated leg push-up puts more bodyweight on your chest, arms, and shoulders so you feel a more intense workout.
5. Try some scorpion push-ups to increase the weight you’re lifting. Get into your standard push-up position to start. When you lower yourself to the floor, lift up your right foot and try to touch your heel to your left glute. When you push yourself back up, put your foot back down on the ground. Either do a full set focusing on one leg, or alternate between legs with each rep, bringing your left heel to your right glute.^[8]
   
   • Lifting your leg off the ground puts more bodyweight on your arms, and it engages the sides of your core even more.
   • Avoid resting your foot on your leg or glute since you won’t get a full workout. Hold your foot in the air to keep your muscles engaged.
6. Do Spider-Man push-ups for a full-body workout. Start in a basic push-up position. As you bend your elbows, lift your left leg off the ground and try to touch your knee to your elbow. When your elbows are bent to 90 degrees, hold the position for a second before pushing back up. Do a set for each leg individually, or alternate between your legs.^[9]
   
   • Spider-Man push-ups make you support more bodyweight with your arms and shoulders, plus they work your lower abs and sides more effectively.
7. Do one-armed push-ups to work your arms individually. Position your feet wider than your shoulders so you have extra stability and balance. Put your hand on the floor right below your chest and keep the arm you aren’t using behind your back. Try to do the same amount of reps with each hand so you build muscle evenly.^[10]
   
   • Work up to one-armed push-ups by putting one of your hands on a yoga block or step platform. That way, you’re supporting most of your weight with the hand on the floor.
8. Perform clap push-ups for an intense plyometric exercise. Perform the first half of your push-up like you normally would with a slow and controlled movement. When you reach the bottom of the movement, push yourself off the floor with enough force to lift you off the ground. Try to clap your hands underneath your chest and catch yourself on the way back down.^[11]
   
   • Try this on a soft exercise mat so you don’t hurt yourself if your hands slip.

Easier Variations

1. Try a knee push-up so you don’t lift as much weight. When you’re in the starting position for your push-ups, keep your knees on the ground and lift your feet in the air. Keep your back and hips in line with your thighs so your core stays engaged. Then, just perform your push-ups as normal.^[12]
   
   • Putting your knees against the ground supports more weight, so you aren’t pushing as much bodyweight back up at the end of your rep.
2. Perform a wall push-up if basic reps strain your back. Rather than doing push-ups on the ground, stand just farther than arm’s length from a wall. Lean forward and put your palms flat against the wall at shoulder height. When you’re ready to start, bend your elbows to move your body closer to the wall. Then, push yourself away from the wall to straighten your arms again.^[13]
   
   • Wall push-ups only use about 36–45% of your bodyweight compared to 50–75% for standard push-ups.
3. Do an incline push-up with a chair or bench to reduce resistance. Put your hands shoulder-width apart on the edge of a sturdy chair, table, or workout bench.^[14] Lean your body forward so it forms a 45-degree angle to the floor. Try doing a set of push-ups at an incline to make it feel easier.^[15]
   
   • Use smaller inclines as the exercise gets easier so you can continue challenging yourself and build up to doing a basic push-up.
   • Stack step platforms on top of each other so you can easily control and adjust the height of the incline you’re using during your push-ups.
4. Try eccentric push-ups so you don't have to push yourself off the ground. Get on your hands and feet in the starting position like you’re about to do a regular push-up. Then, take about 4–8 seconds to slowly lower your body to the ground. Try your best to maintain control of your muscles the entire time so you don’t have any fast or jerky motions. When you reach the ground, put your knees down and comfortably get back into your starting position (then, try another rep!).^[16]
   
   • Do 5 reps at first, but try doing more if you still feel comfortable.
   • If doing eccentric push-ups on the floor is too difficult, try doing them on an incline instead.

Beginner and Advanced Push Up Exercise Plans

Sample Beginner Push Up Exercise Plan

Sample Beginner Push Up Exercise Plan

Sample Weekly Advanced Push Up Exercise Plan

Sample Weekly Advanced Push Up Exercise Plan

Video

Tips

• Push-ups are great exercises to work your pectoral muscles in your chest, your shoulders, and your triceps in your arms.^[17]
• Warm up for 10 minutes before you start exercising to help prevent injuries. Try going for a light jog, doing jumping jacks, and stretching your muscles to loosen up.^[18]
• Increase difficulty slowly and gradually so you don’t stress your muscles. When you start a new variation, start off trying to do about 5–7 reps at first. As they get easier, try adding a few more reps into your routine.^[19]

Warnings

• Stop exercising and see a doctor if you have sudden, sharp pain while you work out or if pain gets worse after you exercise since they could be signs of a more serious injury.^[20]

Related wikiHows

• Do a Basic Sit Up
• Do a Pilates Push Up
• Do More Pull Ups
• Get Wider Shoulders
• Do Push Ups With an Exercise Ball
• Do Military Sit Ups
• Do Inclined Sit Ups
• Do Hindu Pushups

References

Quick Summary

1. ↑ https://www.health.harvard.edu/blog/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165
2. ↑ https://www.citadel.edu/corps/physical-fitness/to-improve-push-ups/
3. ↑ https://www.health.harvard.edu/blog/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165
4. ↑ https://www.researchgate.net/publication/275023773_The_Push_-up
5. ↑ https://gymless.org/knuckle-push-ups/
6. ↑ https://blog.nasm.org/nasm-guide-to-push-ups/form-and-technique
7. ↑ https://www.bu.edu/fitrec/2020/08/07/push-up-variations-with-faith/
8. ↑ https://health.clevelandclinic.org/how-to-do-a-push-up
9. ↑ https://www.acefitness.org/resources/everyone/exercise-library/41/push-up/?srsltid=AfmBOorWPCsZQYAIp5UK1o7zc6oHFCozzXJ54gNoIRz6mdSTVEflBPrm
10. ↑ ​​https://blog.nasm.org/nasm-guide-to-pushups/strength-hypertrophy
11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738879/
12. ↑ https://www.vu.edu.au/sites/default/files/push-up-variations.pdf
13. ↑ https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
14. ↑ [v161179_b01]. 31 October 2019.
15. ↑ https://www.hprc-online.org/physical-fitness/training-performance/boost-your-push-performance
16. ↑ https://cove.army.gov.au/article/how-to-improve-push-ups
17. ↑ https://homeworkouts.org/exercise/push-ups/
18. ↑ https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/
19. ↑ https://www.hopkinsmedicine.org/orthopaedic-surgery/about-us/ask-the-experts/pain.html
20. ↑ https://www.arthritis.org/health-wellness/healthy-living/physical-activity/success-strategies/working-out-through-pain

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