Proper Pushup

Pushup

Mastering the classic push-up is one of the most effective ways to build upper-body and core strength—no equipment required. Whether you’re a beginner or seasoned athlete, proper form is key to getting results and avoiding injury. Here’s how to perform a perfect push-up with control, power, and precision.

🔹 1. Starting Position

  • Hands: Place them slightly wider than shoulder-width apart. Fingers should point forward, middle fingers roughly in line with your shoulders.
  • Feet: Together or slightly apart—whichever helps you stay stable.
  • Body: Form a straight line from head to heels—no sagging hips or raised butt.
  • Core: Engage your abs as if bracing for a punch.

🔹 2. The Movement

  1. Inhale as you slowly lower your body by bending your elbows.
    • Keep elbows at about a 45° angle from your body (not flared out to the sides).
    • Lower until your chest is about an inch or two from the floor.
  2. Exhale as you push back up, straightening your arms and keeping your body rigid.
    • Don’t lock your elbows at the top—keep a slight bend.
    • Maintain your core tension throughout.

🔹 3. Key Form Cues

✅ Eyes looking slightly ahead of you (not straight down).
✅ Shoulders pulled back and down (avoid shrugging).
✅ Neck neutral—don’t drop your head.
✅ Keep your hips and shoulders rising together.

🔹 4. Common Mistakes to Avoid

❌ Dropping hips (puts pressure on the lower back).
❌ Flaring elbows too wide (stresses shoulders).
❌ Half reps—lower all the way until your chest nearly touches the floor.
❌ Holding your breath—remember to breathe!


🔹 5. Variations for All Levels

Beginner:

  • Incline push-up (hands on bench or wall).
  • Knee push-up (knees on the floor, same upper body form).

Intermediate:

  • Standard push-up (as described above).
  • Shoulder tap push-up.

Advanced:

  • Decline push-up (feet elevated).
  • Diamond push-up (hands close together).
  • Clap or explosive push-ups.

🔹 Tip for Progress

Try 3 sets of 8–15 reps with strict form. As you get stronger, increase reps or switch to more challenging variations.

Brian Szewczynski

My name is Brian Szewczynski. I was raised in Burlington, WI by hardworking blue-collar parents. Helping my father build houses in any weather taught me resilience and accountability—if we didn’t finish, we weren’t paid.