Last Updated on August 14, 2025 by shawnshealth
Want to perfect your push-ups? Learn how to do a correct push-up step by step, avoid common mistakes, and improve your form for maximum strength.
How to do a Correct Push-Up
A push-up is one of the most effective bodyweight exercises for building upper body and core strength—but only if done correctly. Poor form can lead to injury or limit your results. In this step-by-step guide, you’ll learn how to perform a perfect push-up with proper technique, common mistakes to avoid, and progressions to help you improve. Whether you’re a beginner or looking to refine your form, this guide will set you up for success.
My Take
Pushups are my absolute favorite exercise! As you work towards perfecting your practice focus on form but keep in mind that our bodies are not all made the same. While having elbows out to 45 degrees is great for one person, maybe another person would do well with elbows against the sides. Some, like me, love narrow pushups, but others may prefer to go wider. Just remember to find your pushup niche, learn to do the basic, then move into other progressions as you will.
Blessings!
🌾 Curious how push-ups fit into a bigger picture of real-world strength? Explore the Farmer Strength philosophy — a practical approach to building grit, mobility, and everyday resilience.
What Is a Pushup?
- A bodyweight exercise targeting the chest, shoulders, arms, and core.
- Performed by lowering and raising the body by pressing with the arms.
- Builds strength, endurance, and core stability.
- Requires no equipment and suits all fitness levels.
What Is the Proper Push-Up Form?
- Hands shoulder-width apart, directly under shoulders
- Keep body in a straight line from head to heels
- Lower chest to just above the floor
- Elbows at a 45-degree angle, not flared out
- Push through palms to return to start
What Muscles Do Push-Ups Work?
- Chest (pectorals) – main target muscle
- Shoulders (deltoids) – especially front delts
- Triceps – supports elbow extension
- Core – maintains body alignment
- Lower back and glutes – stabilize your torso
What are Common Push-Up Mistakes to Avoid?
- Sagging hips or raised butt
- Flaring elbows too wide
- Incomplete range of motion
- Hands too far forward or back
- Rushing reps instead of controlling movement
How Can Beginners Do Push-Ups?
- Start with incline push-ups (hands on bench or wall)
- Focus on perfect form over quantity
- Lower slowly and build strength gradually
- Practice planks to strengthen core stability
Table of Contents
Medical Disclaimer: This content is for informational purposes only. Consult a healthcare professional before making any health or fitness changes.
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Why Is It Important to Do Push-Ups Correctly?
Doing push-ups with proper form prevents injury, maximizes muscle engagement, and improves strength effectively. Incorrect form can strain the shoulders, wrists, and lower back, reducing the exercise’s benefits.
How to Do a Correct Push-Up
1. Set Up Properly
- Hand Placement: Place your hands slightly wider than shoulder-width apart on the floor. Keep your fingers spread and palms flat.
- Elbows and Wrists: Your wrists should be directly under your shoulders, and your elbows should be angled about 45 degrees from your body when in the bent position (some find benefit in having elbows tucked closer into the sides).
- Body Position: Engage your core, glutes, and legs to maintain a straight body line from head to heels. Avoid letting your back arch or your hips sag.
🛠️ Support your wrists and improve push-up form with these ergonomic push-up bars. They help reduce joint strain and promote proper alignment—ideal for beginners and seasoned athletes alike.
2. Lower with Control
- Descent: Slowly bend your elbows and lower your chest toward the floor. Aim for a 90-degree bend in your elbows at the bottom of the movement.
- Core Engagement: Throughout the descent, ensure your core stays engaged to prevent your lower back from sagging.
- Elbow Angle: Keep your elbows at a 45-degree angle to your body. Avoid flaring them out to the sides as this can put strain on your shoulders.
3. Push Up Strong
- Press Back Up: Push through your palms to straighten your arms and return to the starting position.
- Body Alignment: Keep your body straight and rigid—don’t let your hips sag or rise during the movement.
- Top of the Push-Up: At the top, fully extend your arms without locking your elbows. Make sure you feel tension in your chest and triceps.
🎥 Expert Tips from Jeremy Ethier
Want to see push-up mistakes in action—and learn how to fix them? Jeremy Ethier breaks down the most common form errors and shows you how to correct them with clear, science-backed advice. This video is especially helpful for visual learners and anyone looking to refine their technique safely.
Common Push-Up Mistakes to Avoid
While push-ups may seem straightforward, there are a few common mistakes that can hinder your progress or lead to injury.
1. Flaring Elbows
Flaring your elbows too wide can put unnecessary strain on your shoulder joints. Keep your elbows closer to your body at about a 45-degree angle to engage the chest muscles properly.
2. Sagging Hips
If your hips dip toward the ground, it reduces the effectiveness of the push-up and places strain on your lower back. Keep your body in a straight line from head to heels. Engage your core and glutes to avoid this mistake.
3. Incomplete Range of Motion
Not going low enough can limit muscle activation. Try to lower your chest until it is just above the ground (or at least until your elbows form a 90-degree angle) to get the full benefit of the exercise. My preference is to just barely touch the chest to the floor.
💪 Want to master endurance and strength training? Read our guide on how to achieve 100 push-ups in a single set and build strength, stamina, and proper form step by step.
Push-Up Variations for All Levels
Beginner Modifications
If you’re new to push-ups, try these modifications to build strength:
- Knee Push-Ups: Perform the same motion as a standard push-up, but with your knees on the floor. This reduces the weight your arms need to push and allows you to focus on form.
- Incline Push-Ups: Place your hands on a bench or step to elevate your upper body. This makes the push-up easier by reducing the amount of weight you need to lift.
🪑 Not ready for floor push-ups yet? Start with these beginner chair exercises for seniors to build strength safely and confidently.
Advanced Progressions
For a greater challenge, try these variations:
- Diamond Push-Ups: Position your hands close together under your chest, forming a diamond shape with your fingers. This targets your triceps more effectively.
- Weighted Push-Ups: Add a weighted vest to increase resistance and take your push-up game to the next level.
🎽 Boost your strength and endurance with an adjustable weighted vest for workouts. It’s ideal for enhancing push-up intensity, improving posture, and accelerating upper body gains.
🎥 Want to level up your push-up game? This video from Cali Move walks you through a range of push-up progressions — from beginner-friendly to advanced — with expert demonstrations that help you build strength, control, and confidence at every stage.
Tips for Improving Push-Up Performance
- Focus on Quality: Always prioritize proper form over the number of reps. Start with a few solid push-ups and gradually increase your reps as you gain strength.
- Breathe Properly: Inhale as you lower your body to the ground, and exhale as you push back up. Controlled breathing helps maintain rhythm and form.
- Use a Training Plan: Following a 30-day push-up challenge can help you progressively increase your rep count and improve your form over time.
⚙️ Want to speed up your progress? Explore push-up essentials and training gear designed to reduce strain, improve form, and boost workout results.
Final Thoughts on Perfecting Your Push-Up
The push-up is one of the most effective exercises for building upper body strength and endurance. By following the steps in this guide and avoiding common mistakes, you’ll be able to perform push-ups with proper form and get the most out of your workouts. Whether you’re a beginner or an advanced athlete, perfecting your push-up technique is a key foundation for a strong and fit body.
Ready to take it up a notch? Explore more advanced push-up variations and training gear to further challenge yourself.
Want to learn more about bodyweight training? Check out The Ultimate Calisthenics FAQ: Everything You Need to Know About Bodyweight Training for a complete guide to calisthenics, including exercises, tips, and expert advice to help you get stronger and move better.
Next Steps
If you’re looking to improve your push-up performance even more, check out these helpful resources:
📚 Curious about the benefits and progressions of push-ups? Discover the health benefits of push-ups
in this WebMD article, and learn how to build strength for a full push-up with expert tips from Aaptiv.
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❓ Frequently Asked Questions: How to Do a Correct Push-Up
How low should you go in a push-up?
- Lower until your chest is 1–2 inches from the ground
- Arms should form a 90-degree angle at the bottom
How many push-ups should I start with?
- Begin with 5–10 reps in good form
- Perform 2–3 sets and gradually increase as strength improves
Should your elbows be tucked or flared?
- Keep elbows at a 45-degree angle from your torso
- This protects your shoulders and engages your triceps
How often should I do push-ups?
- 2–4 times per week is ideal for most people
- Allow rest days for recovery and growth
Do push-ups help build muscle?
- Yes, they build upper body and core strength
- Variations increase intensity for muscle growth
Are push-ups bad for your shoulders?
- Not if done correctly with proper form
- Avoid flared elbows and keep core tight to protect joints
What is the best surface for push-ups?
- Flat, firm surface like a yoga mat or hardwood floor
- Avoid soft or uneven ground that disrupts body alignment
How can I progress beyond regular push-ups?
- Add reps or sets gradually
- Try harder variations: decline, diamond, or archer push-ups
- Use weighted vests for added resistance
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. – John 3:16
