how to do push ups correctly

Push-ups are an effective full-body exercise you can do at home. Performing them with proper form prevents injury and maximizes results. This guide explains the basics of push-ups and how to progress.

Correct Push Up Form: Step-by-Step Guide

Let’s aim for a perfect push-up. We will learn it step by step.

Starting Position: High Plank Setup

First, lie face down on the floor. Then, support your body on your hands and toes. At this point, your body should form a straight line from your head to your heels. It’s like a rigid board. This is the high plank position.

Hand Placement & Elbow Position

Place your hands slightly wider than shoulder-width apart. Your fingertips should point forward. When doing push-ups, keep your elbows relatively close to your body. Aim for an angle of about 45 to 60 degrees. This reduces stress on your shoulders.

Body Alignment & Core Engagement

Keep your body in a straight line at all times. Do not let your hips sag or stick up too high. Engage your core (abdominal area) tightly. Try to pull your belly button towards your spine. This increases stability.

The Lowering Phase: Descend Correctly

Slowly lower your body while inhaling. Lower your chest until it touches or is close to the floor. Maintain the elbow angle mentioned earlier. Be careful not to break the straight line of your body. Control the descent; do not just drop.

The Pushing Phase: Ascend with Power

Exhale as you push back to the starting position. Imagine pushing the ground away forcefully. Engage your chest muscles (pectorals) as well as your arm strength. Lift your entire body simultaneously. Fully extend your elbows at the top.

Full Range of Motion & Breathing Technique

Lower your chest as close to the floor as possible. Then fully extend your arms. This is a full range of motion. Do not hold your breath during the exercise. Inhale as you lower your body and exhale as you push up.

Push Up Variations for Beginners & Modifications

It’s okay if full push-ups are difficult at first. You can build strength gradually.

Wall Push Ups: Starting Point

Stand facing a wall. Place your hands on the wall at shoulder-width. Keep your body straight. Lean towards the wall like a push-up and push back. Adjust your foot position to change the intensity. The further your feet are from the wall, the harder it is.

Knee Push Ups: Building Strength

Perform push-ups on your knees on the floor. Keep a straight line from your knees to your head. Hand placement is the same as the basic form. Lower your body and bring your chest close to the floor. It’s important to engage your core and avoid arching your back. This is a good step towards full push-ups.

Elevated Surface Push Ups: Adjusting Difficulty

Use a chair, bench, or stairs. The higher the surface you place your hands on, the easier it is. Using a lower surface increases the difficulty. Choose a height that matches your strength level. Gradually move to lower surfaces as you get stronger.

How to Do Push Ups if You Can’t Do a Full Push Up

Start with wall push-ups. When that becomes easy, move to knee push-ups. Once knee push-ups are comfortable, try elevated surface push-ups. Practice 2-3 times per week. Rest 1-2 minutes between sets. Gradually increase the number of repetitions and sets. The goal is to be able to perform full push-ups continuously.

How to Know if You Are Doing Push Ups Correctly

Checking your form is essential for improvement.

Checking Your Push Up Form Mid-Exercise

Try recording your push-ups with your smartphone. Objective review.
Large mirror.
Ask for feedback.
Pay attention to body sensations.

Common Push Up Mistakes to Avoid

Knowing common mistakes helps you train more effectively.

Sagging Hips or Arched Back Issues

This is mainly caused by weak core muscles. Or not engaging the core properly. To fix this, practice knee push-ups focusing on core engagement. Get the feeling of tightening your abdomen and glutes. Always focus on keeping a straight line from your head to your heels.

Flaring Elbows Out (Elbows in or out)

Letting your elbows flare out wider than your shoulders puts significant stress on the shoulder joint. This can lead to injury. To fix this, keep your elbows at approximately a 45-60 degree angle towards your body. When pushing off the ground, imagine tucking your elbows slightly inwards. This helps target the chest and triceps effectively.

Incomplete Range of Motion

This is when you don’t lower your body enough or don’t fully extend your arms. It might be due to lack of strength or rushing the movement. To fix this, decide on a target depth (chest touching or close to the floor). Aim for that depth within your current strength level. Also, focus on fully extending your arms at the top. Performing the movement slowly helps you maintain better control.

Incorrect Head Position

Looking down too much or jutting your chin forward are common mistakes. This puts unnecessary strain on your neck. To fix this, keep your gaze directed at the floor. Maintain your neck in line with the rest of your body. Be careful not to break the natural line of your spine.

Push Up Benefits & Muscles Worked

Push-ups work many muscles simultaneously. They offer various benefits.

Muscles Targeted by Push Ups

Push-ups primarily train your upper body and core.

• Primary Movers: Pectoralis major (chest), Triceps brachii (back of the upper arm), Anterior deltoid (front of the shoulder). These muscles are mainly responsible for the movement.
• Stabilizers: Core muscles (abs, lower back), Erector spinae, etc. The core works to stabilize your body. Your back muscles also help maintain a straight line.

Benefits of Doing Push Ups

Doing push-ups regularly brings many benefits.

• Strength Building: Overall strength in your upper body and core improves. Everyday activities become easier.
• Core Strengthening: Your core muscles, which stabilize your body, get stronger. This helps improve posture and prevent lower back pain.
• Improved Posture: Strengthening the core can help correct rounded shoulders or poor posture. It becomes easier to maintain a proper upright position.
• Increased Metabolism: As muscle mass increases, your basal metabolic rate improves. This supports body fat reduction.
• Convenience: No equipment is needed, and you can do them anywhere. You can fit them in even when you are short on time.

Do Push Ups Flatten Your Stomach?

Push-ups are not a direct abdominal exercise. However, they heavily engage the core, so your abdominal muscles do get worked. Strengthening the core can help tighten the area around your stomach. However, reducing body fat is the most important factor for a flat stomach. Push-ups support fat loss through increased metabolism from muscle gain. Combining push-ups with a balanced diet is more effective for improving your midsection.

Types of Push Ups (Beyond the Basic)

Once you master the basic form, you can try different variations. This allows you to target specific muscles more intensely or increase the difficulty.

• Close-Grip Push Ups: Perform with your hands closer than shoulder-width. This strongly targets the triceps and the inner part of the pectoralis major.
• Wide-Grip Push Ups: Perform with your hands wider than shoulder-width. This increases the emphasis on the outer part of the pectoralis major.
• Diamond Push Ups: Place your hands on the floor so your thumbs and index fingers form a diamond shape. This puts the most intense load on the triceps. It is a very difficult variation.
• Decline Push Ups: Place your feet on a box or chair. Your head will be lower than your body. This specifically targets the upper chest muscles. The higher the surface for your feet, the greater the difficulty.
• Incline Push Ups: Place your hands on a box or chair. Your head will be higher than your body. This primarily targets the lower chest muscles. It’s also used as a beginner variation, but can provide significant resistance when using a low surface.
• One-Arm Push Ups: Perform the push-up supporting your body on only one arm. This requires extremely high strength and core stability. It is an advanced push-up for very experienced individuals.

Incorporating these variations expands your training possibilities. Choose ones that fit your goals and strength level.

Summary

Push-ups are an excellent exercise that effectively trains the entire body. Mastering the correct form is key to maximizing results and preventing injuries. You don’t need to be perfect from the start. Begin with wall push-ups or knee push-ups and gradually work your way up. Regularly checking your form and correcting mistakes is also important. By consistently doing push-ups, you should notice changes in your strength, core, posture, and more.

Disclaimer

The information in this article is general. The appropriate training varies depending on individual health conditions and fitness levels. We recommend consulting with a doctor or qualified trainer before starting any new exercise program. If you feel pain during exercise, stop immediately. Perform training at your own risk.