Push-up form: how to do a proper push-up
A good push-up is a moving plank: hands under shoulders, body in one straight line, chest to just above the floor and back up. Here's how to get every rep right.
How to do a proper push-up
- Hands slightly wider than your shoulders, fingers pointing forward.
- Step your feet back so your body forms one straight line from head to heels. Squeeze your glutes and brace your stomach.
- Lower your chest toward the floor with your elbows at roughly 45 degrees from your body, not flared straight out.
- Stop when your chest is a fist's height from the floor, or as low as you can keep the line.
- Press the floor away until your arms are straight, without letting your hips lead.
Seven common mistakes
- Hips sagging toward the floor: brace harder or move to an incline.
- Hips piked up in the air: lower them until shoulders, hips and ankles line up.
- Elbows flared out to 90 degrees: tuck them in a little to take stress off the shoulders.
- Half reps: go to the same depth every time so your numbers mean something.
- Head dropping: look at the floor just ahead of your hands and keep your neck long.
- Rushing: a steady two seconds down and one up builds more strength than bouncing.
- Holding your breath: breathe in on the way down and out on the way up.
Easier and harder versions
If you can't do 5 clean push-ups yet, start with hands on a counter or a sturdy table. The higher the hands, the easier it is. Lower the surface every week or two. Knee push-ups also work, as long as you keep the line from knees to head.
Once 3 sets of 15 feel easy, slow the lowering to three seconds, pause at the bottom, raise your feet on a step, or move your hands closer together.
Checking your form with your phone
Apex One counts push-ups with your phone camera, says each rep out loud and gives a form score. Reps that aren't fully tracked aren't counted, so half reps don't pad your total. Prop the phone side-on at floor level so it can see your whole body. Video stays on your phone.
Count every rep with your phone
Prop your phone up and Apex One counts each full rep out loud and cues your form on 10 strength moves, including squats, push-ups, lunges and curls. Video stays on your phone. Try the free demo in your browser, nothing to install.
Questions
How low should a push-up go?
Aim for your chest to come within a fist's height of the floor while your body stays in one line. If you can't reach that yet, use an incline rather than cutting the depth.
Are knee push-ups worth doing?
Yes. They build the same pattern with less load. Keep your hips in line with your knees and shoulders.
Why do my wrists hurt during push-ups?
Try pushing up from your fists or from push-up handles, warm up your wrists first, or use an incline to reduce the load.
What does Apex One cost?
Apex One+ is $19.99/mo or $99/yr in the US. Cancel anytime.