How to Do Push Ups:
Tips for Proper Push Up Form

Learn how to do push ups like a champ! By following the tips in this guide, you'll be well on your way to enjoying the many push up exercise benefits.

Note that the tips and cues listed on this are specific to the standard push up technique. They may or may not apply to the many push up variations.

Tips on How to Do Push Ups. The push up puts nearly all major muscles to work, especially in the upper body. And while it is a fairly safe and easy exercise, there are definitely ways to screw up proper push up form. Here is a small goldmine of push up tips for you to dig into.

• Elbows In. Do not bow your elbows out to the side. They should remain relatively close to your ribs; technically, there should be a 45° angle where your upper arm (shoulder to elbow) meets the side of your body. Failing to do this causes excess shoulder strain.
• Chest First. Your chest should be the first body part to make contact with the floor. Some people will make the mistake of letting their heads drop below their chest because they don't keep their chin tucked in. This means incomplete range of motion and inefficient/insufficient muscle activation.
• Neck Position. Be sure that you don't bend your neck! Your spine should remain in a straight line. It helps to focus your eyes to a spot on the floor, roughly a foot in front of you.
• Don't Sag. Keep your hips up so that your lower back doesn't sag to the ground. It's a common flaw to let the hips touch floor. I'll say it again: Keep your body straight.
• Keep Abs & Glutes Tight. Before you begin your first rep, tighten your abs and gluteal muscles. This will support your lower back through the exercise.
• Pivot Point. Think of your toes as a pivot point.
• Pull Your Body Downward. This may sound a little odd, but you want to think of pulling yourself down instead of just lowering. It helps improve muscle involvement and can make the positive rep seem more explosive.
• Don't Half-Ass It. Nothing grinds me more than when I see someone going only half way down, and only part of the way back up. Work through the entire range of motion.
• Lower Back Safety. Keeping your core stable and abs contracted throughout the push up will help support your lower back. It lessens the stress and keeps it right where it needs to be. If you find you're arching or drooping your lower back and hips, add core exercises to your routine for strength building (or do heavy squats!).
• Get Critiqued. Using the aid of someone else can be helpful if you workout at a gym and/or have a workout partner. You could alternatively critique yourself by performing the exercise with your body parallel to a mirror; this enables you to turn your head and see your body from a side-view. Critiquing your push up technique ensures your body forms a straight line, moves as a single unit, and that you're both going down far enough and returning completely to the start position on every rep.

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