Look, we've all been there. You drop down for a set of pushups, aiming for maybe 15 reps. By number five, your lower back is sagging, your neck is craning forward like a turtle, and your shoulders feel like they're on fire. What gives? Turns out, most folks never learn how to do pushups properly. I messed this up for years, thinking quantity trumped quality. Big mistake. Sore shoulders and zero progress were my reward.
Getting pushups right isn't just about looking cool at the gym (though that's a bonus). It's about building real strength safely across your chest, shoulders, triceps, and core. Skip proper form, and you're basically donating your effort to the Injury Gods. Not worth it.
The Core Pillars of Proper Pushup Form
Forget complicated routines for a second. Nailing the basic pushup posture is 90% of the battle. Let's break down how to do pushups properly, step-by-step:
Hand Placement: Where Do These Things Go?
Too wide and you strain your shoulders. Too narrow and it's all triceps (and wrist pain). Aim for hands slightly wider than shoulder-width apart. Your index fingers should point roughly straight ahead or very slightly outward. Foundational for proper pushup form.
Pro Tip: Imagine trying to screw your hands outward into the floor without actually moving them. Creates tension and stability.
The Plank is Your Foundation
Before you bend a single elbow, nail the top position:
- Body Line: Head, shoulders, hips, knees, ankles should form one straight line. No butt sticking up. No belly sagging.
- Core: Brace like you're about to get punched in the gut. Pull your belly button towards your spine. This protects your lower back.
- Neck: Look at a spot on the floor about a foot in front of your hands. Keep your chin slightly tucked. Don't crane your neck!
- Shoulders: Actively push the floor away. Keep shoulders down, away from your ears. Pack them back and down.
The Descent: Controlled, Not a Collapse
Lower yourself slowly. I mean, really slowly. Aim for 2-3 seconds down. This builds strength and control.
- Keep your elbows at roughly a 45-degree angle to your body. Not flared out like chicken wings, not pinned straight back.
- Go down until your chest or chin gently brushes the floor. Chest is ideal, but chin is acceptable if chest feels too deep initially.
- Keep your body rigid! Hips shouldn't sag or hike up during the descent.
This controlled lowering is crucial for learning how to do pushups properly and safely.
The Ascent: Power Up Smoothly
Push through your entire hand - not just the palms. Focus on spreading the pressure.
- Push the floor away while maintaining that rigid plank body.
- Imagine trying to push your hands together (they won't move, but the tension helps engage the chest).
- Fully extend your elbows at the top without locking them out harshly. Maintain tension.
Why Most People Get Pushups Wrong (The Big Mistakes)
Knowing what not to do is half the victory. Here are the most common screw-ups I see daily – both in the gym and online:
| Mistake | Why It's Bad | How to Fix It |
|---|---|---|
| Elbow Flaring (90 Degrees) | Puts massive stress on rotator cuff tendons. Guaranteed shoulder pain recipe. | Consciously angle elbows back towards ribs (~45 degrees). Film yourself or ask someone to check. |
| Sagging Hips / Lower Back | Overloads lumbar spine. Destroys core engagement. Feels easier (cheating!). | BRACE YOUR CORE HARDER. Imagine squeezing a penny between your butt cheeks. Seriously. |
| Butt in the Air (Piked Hips) | Turns it into an awkward partial rep. Takes work off chest/shoulders. | Focus on keeping hips in line. Think "plank" position constantly. |
| Half Reps (Not Going Low Enough) | Cheats your muscles of full range-of-motion gains. Pointless for strength. | Go down until chest or chin lightly touches floor. Use a towel or low object as a target. |
| Head Leading / Craned Neck | Strains neck muscles. Throws off whole body alignment. | Keep neck neutral. Eyes down slightly ahead. Chin slightly tucked. |
| Going Too Fast | Momentum does the work, not muscles. Increases injury risk. | Slow down! Aim for 2-3 seconds down, 1 second pause at bottom, 1 second up. |
Personal Experience: That elbow flare? Gave me shoulder tendonitis that took MONTHS to rehab. Trust me, learning how to do pushups properly from the start saves so much pain later. Don't be stubborn like I was.
Can't Do a Full Pushup Yet? No Shame! Master These Progressions
Everyone starts somewhere. If standard pushups feel impossible, it just means you need to build strength smartly. Here's how to progress:
- Wall Pushups: Stand facing a wall. Lean in, hands on wall slightly wider than shoulders. Perform pushups. Increase difficulty by stepping feet further back.
- Incline Pushups (Hands Elevated): Hands on a sturdy bench, table, or staircase step (higher = easier). Body straight. Perform pushups. Lower the height as you get stronger.
- Knee Pushups: On hands and knees (not feet). Crucial: Keep body STRAIGHT from knees to head. Don't let hips sag or butt stick up. Engage core.
Tip: Focus on form over reps at every stage. Five perfect incline pushups are better than fifteen terrible knee pushups when learning how to do pushups properly.
Level Up Your Pushup Game: Variations for Strength & Muscle
Once standard pushups become manageable (say, 12-15 clean reps), it's time to add spice and challenge. Here are effective variations:
| Variation | Muscles Targeted | How To & Key Point | Difficulty |
|---|---|---|---|
| Wide Grip Pushups | Outer Chest, Shoulders | Hands significantly wider than shoulders. Keep elbows flared more (still less than 90 degrees!). Go deep. *Watch shoulder comfort* | Intermediate |
| Close Grip (Diamond) Pushups | Triceps, Inner Chest | Thumbs and index fingers touching, forming a diamond. Elbows stay close to ribs. Body stays rigid. Tough on wrists initially. | Intermediate |
| Decline Pushups | Upper Chest, Shoulders | Feet elevated on bench, box, or step. Hands on floor. Maintain plank. Go deep. *Significantly harder than standard* | Advanced |
| Pseudo Planche Pushups | Front Shoulders, Chest, Core | Hands placed much lower than usual (near hips/waist). Lean shoulders forward WAY past hands. Body straight. Extremely challenging. | Expert |
| Archer Pushups | Chest, Shoulders (Unilateral) | Hands very wide. Shift weight mostly onto one arm as you lower, other arm straighter. Alternate sides. Requires significant strength. | Advanced |
Personal Preference: I love decline pushups for hitting that upper chest, but man, they humble you fast compared to regular ones. Start with a low elevation! Diamond pushups also feel brutal on the tris after a few reps – a great finisher.
Building Real Strength: A Simple Pushup Progression Plan
How many pushups should you do? Random sets won't cut it. You need structure. This simple approach works:
- Find Your Level: Perform max reps with PERFECT form. Stop when form breaks. Remember that number (e.g., 8 clean reps).
- Set Rep Targets: Aim for 3-4 sets of about 70-80% of your max. (If max = 8, aim for sets of 5-6).
- Frequency: Train pushups 2-3 times per week with at least one rest day in between.
- Progressive Overload: Each week, aim to add 1-2 reps TOTAL across all sets (e.g., Week 1: 3 sets x 5 = 15 reps; Week 2: 3 sets x 6 = 18 reps).
- Move Up: When you can do 3 sets of 12-15 perfect reps, move to a harder variation (e.g., from knees to standard, from standard to decline, add weight).
Example Week:
- Monday: 3 sets of 6 perfect standard pushups (Rest 90s between sets)
- Wednesday: 3 sets of 6 perfect standard pushups
- Friday: 3 sets of 7 perfect standard pushups (Added 1 rep per set = +3 total reps)
Rest Days: Crucial! Muscles grow when resting. Don't train pushups daily expecting faster progress – that's how you get hurt or plateau.
Pushups and Pain: Troubleshooting Common Issues
Even with good form, aches happen. Let's solve them:
Wrist Pain During Pushups?
- Cause: Poor wrist mobility, excessive extension.
- Fix: Warm up wrists (circles, stretches). Try fists or pushup handles to keep wrists neutral. Improve wrist flexibility over time.
Shoulder Pain During/After Pushups?
- Cause: Almost always elbow flare (too wide), going too deep without control, or pre-existing weakness.
- Fix: Double-check elbow angle (45 degrees!). Reduce range of motion initially. Strengthen rotator cuff muscles with specific exercises (band pull-aparts, external rotations). If pain sharp/stabbing, STOP and see a pro.
Lower Back Soreness?
- Cause: Sagging hips. Weak core failing to stabilize.
- Fix: BRACE YOUR CORE HARDER (like coughing). Reduce reps, focus intensely on keeping hips up. Strengthen planks and core separately.
Seriously: Don't push through sharp joint pain. Muscle soreness (DOMS) is normal 24-48 hours later. Joint pain is a warning sign for figuring out how to do pushups properly or seeking advice.
Pushups Q&A: Answering Your Real Questions
Let's tackle specific stuff people actually search for:
How many pushups should I do a day to see results?
Forget daily. Doing them daily without rest hinders recovery and strength gains. Aim for 2-3 challenging sessions per week with progressive overload (adding reps/sets/harder variations) as described above. Consistency over months matters more than daily burnout. Doing 50 pushups daily with bad form? Worse than doing 20 perfectly twice a week.
How long does it take to see results from pushups?
Depends wildly on your starting point and consistency. With perfect form and progressive overload:
- Strength: You might feel noticeably stronger within 3-4 weeks (doing more reps, moving to harder variations).
- Muscle Tone (Hypertrophy): Visible muscle definition changes usually take 6-8+ weeks of consistent effort and good nutrition.
- Going from Knees to Full: Could take 2 weeks for some, 2-3 months for others. Stick to the progression plan.
Are knee pushups effective?
Absolutely YES, if done with strict form! They build strength in the upper body pushing muscles. The key is keeping your body straight from knees to head and going through the full range of motion. Much better than doing terrible full pushups. They are a valid progression step towards mastering how to do pushups properly on your toes.
Can pushups build a big chest?
Pushups are fantastic for building foundational chest strength and muscle, especially for beginners and intermediates. To maximize chest growth (hypertrophy):
- Use variations (wide grip, decline).
- Focus on the stretch at the bottom and squeeze at the top.
- Progressively make them harder (add weight via vest/backpack, use bands, move to archers).
For elite bodybuilding-level mass, you'll likely eventually need heavy barbell/dumbbell work, but pushups build an excellent base and can maintain chest muscle.
How low should I go in a pushup?
Aim for your chest or chin to lightly touch the floor (or your fingers if your range is limited initially). This ensures full range of motion (ROM) for muscle growth and shoulder health. Stopping halfway short-circuits gains. If you can't go that low without breaking form, regress to an easier variation where you CAN achieve full ROM.
Essential Pushup Gear (Hint: You Don't Need Much)
One beauty of pushups is simplicity. But a few cheap tools can help:
- Pushup Handles / Parallettes: Reduce wrist strain, allow deeper range of motion. Worth the $20-$30.
- Exercise Mat: Comfort for hands/knees. Thicker isn't always better (can destabilize wrists).
- Weight Vest / Backpack: Add weight for progression once bodyweight gets easy. Start light!
- Resistance Bands: Loop over back/hands to add resistance, or use for assisted reps if needed.
My Take: Handles were a game-changer for my wrist comfort. A weighted vest feels brutal but effective.
Putting It All Together: Your Pushup Success Checklist
Learning how to do pushups properly is a journey. Bookmark this checklist:
- Body Tight Plank (No Sagging/Hiking!)
- Hands Slightly Wider Than Shoulders
- Elbows ~45 Degrees (Not Flared!)
- Neck Neutral (Eyes Down, Chin Tucked)
- Core Braced Hard
- Slow Descent (2-3 Seconds)
- Chest/Chin Lightly Touches Floor
- Controlled Ascent (Push Through Entire Hand)
- Full Elbow Extension (Without Lockout Snap)
- Use Progressions If Needed (Wall, Incline, Knees)
- Progressive Overload (Add Reps/Sets/Harder Variations)
- Prioritize Form Over Reps ALWAYS
Wrap-Up Thought: Mastering how to do pushups properly isn't about instant gratification. It's about building a fundamental strength movement pattern safely and effectively. Be patient. Film yourself. Focus on that mind-muscle connection. Do it right, and those pushups will build a strong, resilient upper body for years to come. Forget the ego, embrace the proper form. Your shoulders will thank you later!
Comment