How to Do a Push up | Form, Technique & Weights

Push-ups are the bread and butter of workouts. They can be done almost anywhere without equipment and are fundamental in building your core and upper body strength.

As simple as they are, there is still room for error with push-ups and you want to make sure you’re performing them as they ought to be done.

When doing push-ups you are working your pecs, delts, triceps, abs and lats. By not doing a proper push-up, cheating or working under the guidance of improper technique you may not see the results that you’re looking for.

Our press-up form tips

You might be able to churn out endless amounts of press-ups — but how do you know you're doing the exercise correctly? Here are some top tips to ensure your form is correct.

1. Quality over Quantity

2. Hand position

Place your hands shoulder-width apart with arms straight and so your shoulders, elbows and wrists line up.  This position, with all the joints of your arms aligned, works your muscles without placing further stress on the joints. 

3. Keep your elbows in 

Begin the move by bending your elbows to lower your chest towards the ground.  If you flare your elbows, you’re putting stress on your joints that can be avoided. Keep your elbows tucked in throughout. 

4. Keep it neutral 

Keep your body straight through the movement.  This is healthy for your spine and posture while working all muscles in the body to keep the body straight and strong 

The perfect push-up

When doing push-ups you are working your pecs, delts, triceps, abs and lats. By not doing a proper push-up, cheating or working under the guidance of improper technique you may not see the results that you’re looking for. 

1. To begin, though you may think of push-ups as requiring only your arms to put in a shift, you need to engage your core muscles to perform a plank. Keep your back and legs straight (except when altering your inclination for an alternative push-up).
2. Your feet should be slightly parted to spread your weight across your lower abs. Clench your glutes. Your hands should be a little more than shoulder-width apart. Look straight ahead of you (not down), so that your head is back.
3. Keep your elbows close to your torso as you push. At the top of the push-up, your arms should be straight. At the bottom, when your elbows are bent, your chest should just about touch the floor. To make sure you don’t cheat, use a mirror and also place something just under the size of a fist between the floor and your chest so that you don’t cut corners or go faster to rush through the motion.