Let me be honest with you - my first attempts at push ups were downright embarrassing. I thought I knew how to do push ups correctly, but my elbows flared out like chicken wings and my hips sagged like a hammock. Ended up with shoulder pain that lasted weeks. Not fun.
After training hundreds of clients and making every mistake imaginable myself, I'll show you what actually works. This isn't textbook theory - it's battle-tested stuff that'll save you from frustration and injury.
Why Should You Even Bother With Proper Push Up Form?
Look, anyone can throw their body up and down and call it a push up. But if you want real results without wrecking your shoulders? That's where learning how to do push ups correctly pays off big time. Get this right and you'll:
- Avoid shoulder impingement (that sharp pain when reaching overhead)
- Actually build chest and arm muscles instead of just tiring yourself out
- Protect your lower back from those weird aches after workouts
- Make progress faster because you're targeting the right muscles
I've seen too many guys at the gym doing half-reps with saggy hips. Don't be that person.
The Absolute Must-Do Warm Up
Jumping straight into push ups is like driving your car in winter without letting the engine warm up. Bad idea. These three moves take two minutes but make all the difference:
Scapular Slides Against Wall
Stand facing a wall, arms extended at shoulder height. Slide shoulder blades together like you're squeezing a pencil between them (shoulders down!), then release. Do 15 reps. This activates your back muscles so they actually work during push ups.
Wrist Circles
Most people forget wrists! Rotate them clockwise and counterclockwise for 20 seconds each. My left wrist used to crack every time until I started doing this.
Cat-Cow Stretch
On all fours, alternate between arching your back to the ceiling and dipping it toward the floor. Do 8 reps. This prevents that stiff lower back feeling.
Step-By-Step: How to Do Push Ups Correctly From Floor to Finish
Let's break this down frame by frame. I'll even tell you where most people screw up:
Hand Placement That Won't Wreck Your Shoulders
Place hands slightly wider than shoulder-width. Index fingers pointing straight ahead or slightly out. Noticed my shoulder pain vanished when I stopped putting hands at 90 degree angles. Your mileage may vary though - experiment!
Common mistakes here:
- Hands too wide (over 45° angle from body)
- Fingers pointing inward (strains wrists)
- Weight shifted toward pinkies (uneven pressure)
The Starting Position That Sets You Up for Success
Plant hands firmly - imagine screwing them into the floor. Shoulders packed down (away from ears!). Head neutral like you're holding an egg under your chin. Body straight from heels to head. Engage glutes and abs like you're bracing for a punch.
Here's a trick: have someone place a broomstick on your back. It should touch your head, upper back, and butt simultaneously. If there's space at your lower back, you're sagging.
The Descent: Controlled, Not a Collapse
Lower slowly for a 3-count. Elbows tracking back at 45° angles, not flaring straight out. Stop when chest is about fist-height from floor. Breathe in during descent. Most people drop too fast - control is everything.
The Ascent: Power Without Compromise
Drive through your palms while maintaining body alignment. Exhale forcefully as you press up. Imagine pushing the floor away from you. Return fully to start position with arms extended but not hyperextended.
Push Up Mistakes That Are Sabotaging Your Progress
| Mistake | Why It's Bad | How to Fix It |
|---|---|---|
| Elbow Flaring (90° angles) | Shreds rotator cuff muscles over time | Keep elbows at 45-60° from body |
| Incomplete Range (half-reps) | Chest never fully activates, fake progress | Lower until upper arms parallel to floor |
| Sagging Hips | Strains lower back, reduces core engagement | Squeeze glutes hard throughout movement |
| Neck Craning | Causes cervical strain, disrupts alignment | Maintain neutral spine, eyes looking 12" forward |
| Rushed Tempo | Momentum replaces muscle engagement | 2 seconds down, 1 second pause, 1 second up |
Pro Tip: The Mirror Check
Record yourself sideways. Your body should look like a straight board throughout. If your hips are higher than shoulders, you're cheating. If lower, you're risking injury. Simple as that.
Push Up Variations: When to Use Them
Standard push ups getting too easy? Don't just crank out more reps with sloppy form. Move to these progressions when you can do 15 perfect reps:
| Variation | Difficulty Level | Best For | My Personal Take |
|---|---|---|---|
| Elevated Push Ups (hands on bench) | Beginner | Building foundational strength | Start here if full push ups are impossible |
| Standard Push Up | Intermediate | General strength development | Master this before advancing |
| Diamond Push Ups | Advanced | Triceps focus | Brutal on wrists - not my favorite |
| Archer Push Ups | Expert | Chest and shoulder development | Makes you feel like a superhero when done right |
| Pseudo Planche Push Ups | Elite | Advanced chest and shoulder strength | Only attempt after 2+ years consistent training |
Warning: The Incline Illusion
Ever see people doing push ups with feet on a high bench? Unless developing shoulders is your goal, this shifts focus off your chest. For chest growth, hands elevated is better than feet elevated. Took me months to figure this out.
Your 4-Week Push Up Progression Blueprint
This plan assumes you can do at least 5 decent push ups. If not, start with elevated push ups on a sturdy table. Three sessions per week with rest days between.
| Week | Session 1 | Session 2 | Session 3 | Key Focus |
|---|---|---|---|---|
| 1 | 3 sets x 60% max reps | 4 sets x 50% max reps | 3 sets x 70% max reps | Form perfection before anything else |
| 2 | 4 sets x 70% max reps | 3 sets x 80% max reps | 5 sets x 60% max reps | Adding volume strategically |
| 3 | 5 sets x 75% max reps | 4 sets x 85% max reps | 3 sets x 90% max reps | Intensity ramp-up |
| 4 | Test max reps | 3 sets x 50% new max | 4 sets x 60% new max | Recovery and reassessment |
Rest 90 seconds between sets. Quality over quantity always. If form breaks, end the set immediately.
Push Up Equipment: What's Worth Buying?
You really only need a floor, but these can help:
Push Up Bars (Parallettes)
Pros: Better wrist angle, increased range of motion
Cons: Portable versions can feel unstable
Verdict: Worth $20 if you do push ups regularly
Resistance Bands
Pros: Makes push ups easier for beginners (loop under hands and across back)
Cons: Can snap unexpectedly (personal experience!)
Verdict: Good temporary tool but phase out ASAP
Weight Vest
Pros: Progressive overload without changing form
Cons: Expensive, can alter movement pattern
Verdict: Only when standard push ups become too easy
How to Do Push Ups Correctly When They Feel Impossible
Can't do a single proper push up? No shame. Here's how I got my first one:
Negative Push Ups
Start at top position. Take 5 full seconds to lower yourself down. Collapse to floor. Reset. Do 5 reps of just the lowering portion. Strengthens exactly the muscles you need.
The Wall Push Up Method
Too easy? Progress to:
- Wall push ups → 45° incline (kitchen counter) → knee push ups → full push ups
Band-Assisted Push Ups
Loop a resistance band around your waist and secure both ends under your hands. The band provides upward assistance. Decrease band resistance as you improve.
Push Up FAQs: Real Questions From Real People
How many push ups should I be able to do?
Depends entirely on age and fitness level. For men 20-29, 10-20 good form reps is decent. Women 20-29, 5-15 reps. But honestly? Comparing yourself to others is pointless. Beat your own numbers.
Why do push ups hurt my wrists?
Usually poor hand positioning or mobility issues. Try push up bars or make fists instead of open hands. Wrist circles before workouts help too. If pain persists, see a physical therapist - I ignored wrist pain for months and regretted it.
Can push ups build a big chest?
Yes, if done correctly with progressive overload. But after about 20 reps, you're building endurance more than size. Add resistance via bands, vests, or move to harder variations. My chest development came mostly from weighted push ups, not bench press.
How often should I do push ups?
Ideally 3-4 times weekly with rest days between. Daily push ups can lead to overuse injuries - especially if you're not varying hand positions. Your pecs need 48 hours to recover and grow.
Should my chest touch the floor?
No. That usually causes scapular winging (shoulder blades popping out). Stop when upper arms are parallel to floor. Your nose should be 2-3 inches above ground. Touching the floor often means collapsing rather than controlling descent.
Why do I feel push ups only in my arms?
Common when elbows flare too wide. Bring elbows closer to 45° and consciously squeeze chest muscles at the top. Imagine pushing your hands together (without actually moving them).
The Real Secret Most Trainers Won't Tell You
Learning how to do push ups correctly isn't about following steps perfectly every time. It's about developing body awareness. Your hands might need slightly different placement than mine. Your ideal elbow angle might differ by 5°. Pay attention to what your body tells you:
- Shoulder clicking? Adjust hand position
- Wrist discomfort? Try fist position
- Lower back fatigue? Squeeze glutes harder
I've seen people with perfect-looking form who still experience pain because they're forcing a position that doesn't suit their anatomy. Your push up should feel strong and stable, not painful.
So there it is - everything I wish someone had taught me about how to do push ups correctly when I started. No fluff, just practical takeaways from thousands of reps. Now get down and give me five perfect ones!
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