Proper Push Up Technique for Stronger Upper Body Muscles

This guide teaches flawless push up technique for gaining upper body strength and building muscle mass on your chest, shoulders and arms.

It's common for many fitness-conscientious people to claim bragging rights over how many push ups they can do...

...And while you shouldn't let your push up strength and endurance affect your ego, it's a decent indicator of your overall fitness level; a testament to the fact that it's included in nearly all physical fitness tests.

If nothing else, this fundamental upper body exercise is a quick and effective way to warm up for dips or the bench press.

Use this exercise guide to learn how to do push ups with proper form. If you actively practice these exercise instructions and tips, you'll quickly master the standard technique, advance to the many push up variations and -- most importantly -- you'll reap the multitude of push up exercise benefits.

Push Up Technique Video

Watch this video of proper push up technique.

Video credits: Eric Cressey

Push Up Technique Basics

Primary Muscle(s):	Pectoralis Major Pectoralis Minor
Secondary Muscle(s):	Abs Hamstrings Erector Spinae Shoulders Triceps
Mechanics:	Compound
Main Equipment:	None
Supplemental Equipment:	None
Optional Equipment:	Boxes or Chairs Chains Exercise Ball Handles Medicine Ball Resistance Band Weight Vest

Push Up Technique Instructions

In addition to the push up instructions that I've listed below, I also recommend that you read my article on how to do push ups, which contains several essential tips and exercise cues for proper push up form.

1. The Set-Up. Find a safe, flat floor space that is large enough to easily accommodate your body. Then get into the starting position, as described below:
   • Get in Position. Once you're on the floor, position your hands in front of you, so that they are a little wider than your shoulders.
   • Foot Position. Adjust your foot placement so that feet are a comfortable distance apart.
   • Get on Your Toes. Push yourself up onto your toes, and extend your arms. Elbows slightly bent.
   • Hand Width. Keep hands positioned slightly wider than shoulder width. An extremely wide hand position will put unnecessary stress on your shoulders.
   • Straighten Your Body. Position your body so that it forms a straight line from your head to your toes. Be mindful of your lower back: don't arch up or sag your back.
   • Tuck Your Chin. Keep your head down and in a straight line with your body. You should be staring at the foor beneath you. Don't look up or to the sides unless you are checking your form in a mirror.
2. Performing the Exercise. Start cranking out that first rep by following these simple directions:
   • Lower Your Body. Inhale as you slowly bend your elbows, and lower your body as a single unit. Lower your body to a position where your chest just barely touches the floor. Your forearms should remain perpendicular with the floor.
   • Return to Start Position. Exhale as you push yourself back to the start position, with your elbows locked.
3. Repeat. Now that you've done the first rep... On to the next one.

Is This Chest Exercise Right for You?

Push Ups Are for All Levels of Experience. There are push up variations for every level of experience. It's a simple compound exercise that produces results, and allows you to progress quickly in strength. But you'll never outgrow it since it's just as versatile as it is simple...

...Many experienced trainees often dismiss push ups as an effective exercise choice because they are "too easy." But that's only true when speaking of the traditional push up technique. But there are many push up variations that prove very challenging and produce desirable results - Even for the strongest of lifters.

On the other end of the spectrum, there is no need for concern if you're too weak to perform this exercise. There are variations that allow you to recieve the same benefits, while gradually transitioning to the standard push up technique.

The key to making the push up exercise work for you is to select the appropriate variation for your fitness level and goals.

Although push ups are a great exercise, it's benefits are most effectively leveraged when it's implemented as a secondary movement to benching or overhead pressing. That is, I recommend doing these after other major chest and shoulder exercises, including dips and the major pressing movements...

...Why? This is because these other weight lifting exercises allow you to push heavier loads, resulting in faster strength and muscle gains. However, implementing push ups as an secondary chest exercise amplifies your progress on the bigger lifts by fortifying any "weak links" that would otherwise inhibit maximally efficient results.

The only people who need to avoid, or at least be cautious with all of these push up techniques are those who have shoulder injuries or a history shoulder issues.

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