How to Do a Proper Push-Up

The push-up is one of the most useful exercises you can learn. It needs no equipment, works your chest, shoulders, arms and core at the same time, and can be adjusted for almost any fitness level. The catch is that sloppy form makes it less effective and harder on your joints, so it pays to get the basics right.

Set Up Your Starting Position

1. Kneel on the floor and place your hands slightly wider than shoulder-width apart, fingers pointing forward.
2. Step your feet back one at a time until your body forms a straight line from your head to your heels.
3. Spread your fingers and gently press the floor away so your shoulders don’t sink toward your ears.
4. Tighten your stomach and squeeze your glutes. This stops your hips from drooping or poking up.
5. Look at the floor just ahead of your hands to keep your neck in a neutral position.

Lower and Press With Control

Bend your elbows to lower your chest toward the floor. Keep your elbows at roughly a 45-degree angle to your body rather than flaring them straight out to the sides, which can strain your shoulders. Go down until your chest is a few inches from the floor, or as low as you can while keeping your body straight.

Pause briefly, then push through your palms to straighten your arms and return to the top. Breathe in on the way down and out as you press up. Move at a steady pace; slow, controlled reps build more strength than fast, bouncing ones.

Fix the Most Common Mistakes

• Sagging hips: your core has switched off. Brace your stomach and squeeze your glutes before each rep.
• Hips piked high: this shortens the movement and shifts the work away from your chest. Lower your hips until your body is straight again.
• Half reps: dipping only a few inches. A few full-range reps are worth more than many partial ones.
• Leading with your chin: craning your neck toward the floor. Keep your head in line with your spine throughout.

Make It Easier or Harder

If a full push-up feels impossible right now, that’s completely normal. Start with wall push-ups, standing about an arm’s length from a wall. Once those feel easy, try incline push-ups with your hands on a sturdy table, bench or kitchen counter, then gradually move to lower surfaces. Knee push-ups are another option, as long as you keep a straight line from your knees to your head.

When you can do around 15 clean reps, raise the challenge by slowing down the lowering phase, pausing at the bottom, or placing your feet on a low step.

Tips for Steady Progress

• Practice two or three times a week, with a rest day in between sessions.
• Do a few sets, stopping each one before your form starts to break down.
• Warm up your wrists and shoulders with gentle circles before you begin.
• If you have wrist, shoulder or back pain, or an ongoing health condition, check with your doctor or a physical therapist first.