How to Do a Better Push-Up
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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, I have a few things to keep in mind about your form so you start building up your muscles.
A good push-up can be a little more complicated than one might initially think. How are your shoulders, your hand placement, and your trunk control, where do your elbows go? I will try to quickly go over these points as well as others to give you the optimal standard pushup.
STEP 1 :
Start down on all fours with your hands just wider than your shoulders. 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.
Do push-ups on an exercise mat to cushion your hands and wrists so they don’t get sore.
STEP 2 :
Extend your legs so they form a straight line with your back. Take 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.
Be focused and avoid raising your hips too high or letting them sag too low so that your body goes out of line.
STEP 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 2–3 inches (5.1–7.6 cm) from the floor.
Be focused and try to take about 2 seconds to lower yourself down so you have more control over your movements.
STEP 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.
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.
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.
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How to Do Push-up Exercise
Easier Variations
Easier Variations
A knee push-up
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.
Putting your knees against the ground supports more weight, so you aren’t pushing as much body weight back up at the end of your rep.
A wall push-up
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.
Wall push-ups only use about 36–45% of your body weight compared to 50–75% for standard push-ups.
Eccentric push-ups
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!).[15]
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.
Advanced Push-Up
Diamond push-ups
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 2 inches (5.1 cm) off the floor and your chest is right above your hands. Then, push yourself back up again.
Placing your hands closer together makes you support more weight with your arm muscles so you build them up faster.
knuckle push-ups workout
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.
Knuckle push-ups are great if you’re trying to condition your hands for boxing or martial arts.
Decline Push Ups
These will work your upper chest more, as you're elevating the feet and changing the angle that you press at.
This push-up variation is inherently more difficult than a regular push-up, just like how you can press less weight on an incline bench press than you can on a flat bench press.
For anybody training with their body weight at home, I recommend doing these if you can, no matter your fitness level.
This is because developing the upper chest helps create a fuller-looking chest in general, and I recommend doing at least two sets of decline push-ups every time you do a chest workout at home.
Clap push-ups
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.
Try this on a soft exercise mat so you don’t hurt yourself if your hands slip.
Scorpion push-ups
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 body weight 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.
Beginner Push-Up Exercise Plan
Week 1: Building the Foundation
Day 1: Wall Push-Ups - 3 sets of 10 reps
Stand facing a wall, place your hands on the wall at shoulder height, and perform push-ups.
Day 3: Wall Push-Ups - 3 sets of 12 reps
Day 5: Wall Push-Ups - 3 sets of 15 reps
Day 7: Knee Push-Ups - 3 sets of 8 reps
Start in a modified plank position with your knees on the ground and perform push-ups.
Week 2: Strengthening with Knee Push-Ups
Day 1: Knee Push-Ups - 3 sets of 10 reps
Day 3: Knee Push-Ups - 3 sets of 12 reps
Day 5: Knee Push-Ups - 3 sets of 15 reps
Day 7: Knee Push-Ups - 3 sets of 20 reps
Week 3: Introducing Standard Push-Ups
Day 1: Knee Push-Ups - 3 sets of 15 reps
Day 3: Standard Push-Ups - 3 sets of 5 reps
Start in a full plank position with your hands shoulder-width apart and perform push-ups.
Day 5: Standard Push-Ups - 3 sets of 7 reps
Day 7: Standard Push-Ups - 3 sets of 10 reps
Week 4: Increasing Standard Push-Up Volume
Day 1: Standard Push-Ups - 3 sets of 10 reps
Day 3: Standard Push-Ups - 3 sets of 12 reps
Day 5: Standard Push-Ups - 3 sets of 15 reps
Day 7: Mixed Push-Ups - 3 sets of 15 reps
Mix wall push-ups, knee push-ups, and standard push-ups within each set.
By following this program, you will gradually build the strength and endurance needed to perform push-ups well. Stay consistent, listen to your body, and adjust reps if necessary.
Read More >> How To Avoid Common Workout Injuries?
Tips for Success
Warm-Up: Begin each session with 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks) and dynamic stretches.
Form: Maintain proper form to avoid injury. Keep your body straight from head to heels, engage your core, and avoid letting your hips sag.
Breathing: Inhale as you lower your body and exhale as you push up.
Don't forget to rest: Allow at least 48 hours of rest between push-up workouts to let your muscles recover.
I'm Here To Answer
How often should I switch up my push-up variations?
It’s a good idea to switch up your push-up variations every few weeks to prevent hitting a plateau and to challenge your muscles in different ways. This can also help prevent boredom and keep your workout routine fresh and exciting.
Should I only do push-ups or combine them with other exercises?
While push-ups are an excellent exercise for strengthening the upper body, it’s beneficial to combine them with other exercises that target different muscle groups and improve overall fitness. A well-rounded fitness routine should include strength training, cardiovascular exercise, and flexibility training.
Can push-up variations help me target different muscle groups?
Yes, different push-up variations target different muscle groups. For example, incline push-ups target the chest and triceps, while knee push-ups target the chest and core muscles.
Which push-up variation is the most challenging for beginners?
Full push-ups are the most challenging variation for beginners since they require more strength and balance to perform.
Which push-up variation is the easiest for beginners?
Wall push-ups are considered the easiest variation for beginners since they reduce the load on your arms, making it an excellent choice for anyone starting out.
Is it necessary to use protein supplements to build muscle while doing push-ups?
It’s not necessary to use protein supplements to build muscle while doing push-ups. A balanced diet with adequate protein intake from whole foods can provide the necessary amino acids to support muscle growth and repair. However, protein supplements can be a convenient and efficient way to supplement your protein intake.
Can push-ups help me lose weight?
Push-ups are a great exercise to strengthen and tone your upper body, but they are not a direct way to lose weight. To lose weight, you need to combine regular exercise with a healthy diet and lifestyle.
How long does it take to master the full push-up?
The time it takes to master the full push-up varies from person to person and depends on their fitness level and dedication. With consistent practice and proper form, it can take anywhere from a few weeks to several months.
Can I do push-ups every day?
It’s important to give your muscles time to rest and recover. It’s recommended to have at least one day of rest in between push-up workouts. However, you can do other exercises on those days to keep your fitness routine going.
How many push-ups per day should beginners do?
It’s best to start with a lower number of reps and gradually increase as you get stronger. Begin with 2 sets of 10 reps and increase the number of sets and reps as your strength improves.
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