How do I do a proper push-up?

A proper push-up is a full-body movement that targets your chest, shoulders, triceps, and core. Focusing on form rather than quantity will help you build strength safely and avoid injury.

Here is the step-by-step breakdown:

1. The Setup (The Plank)

• Hand Placement: Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward or slightly outward.
• Body Position: Extend your legs behind you so you are in a high plank. Your body should form a straight, rigid line from your head to your heels.
• Engage the Core: Tighten your glutes and pull your belly button toward your spine. This prevents your lower back from sagging, which is the most common mistake.

2. The Descent

• Elbow Angle: As you lower yourself, keep your elbows tucked at about a 45-degree angle from your torso. Avoid flaring them out wide (like a "T"), as this puts unnecessary strain on your shoulder joints.
• The Depth: Lower your body until your chest is just an inch or two above the floor. Keep your neck neutral—don't crane your chin forward; look at a spot on the floor about a foot in front of your hands.

3. The Ascent

• The Push: Press through the palms of your hands to push your body back up to the starting position. Keep your core tight and your back flat throughout the entire motion.
• Breath: Inhale as you lower your body, and exhale as you push yourself back up.

Common Mistakes to Avoid

• The "Banana Back": Letting your hips sag toward the floor. If you feel this happening, your core isn't tight enough, or you might need to scale back.
• "Chicken Neck": Reaching your chin toward the floor instead of your chest. Focus on moving your entire torso as one unit.
• Fast/Jerk Movements: Control is key. Take about 2 seconds to lower yourself and 1 second to push up.

How to Progress

If a standard push-up is too difficult right now, don't force it with bad form. Try these modifications until you build the necessary strength:

• Incline Push-ups: Perform the movement with your hands on a sturdy desk, a kitchen counter, or a bench. The higher your hands are, the easier the push-up becomes.
• Knee Push-ups: Lower your knees to the ground. Ensure your body still forms a straight line from your head to your knees—don't let your hips "poke up" in the air.
• Negative Push-ups: Start in the high plank position and lower yourself to the floor as slowly as you can. When you hit the floor, reset and repeat. This builds strength faster than almost any other method.

A good goal: Aim for 3 sets of as many as you can do with perfect form. If your form breaks down, stop and rest.

Would you like a simple plan to help you build up to doing your first full set of standard push-ups?