How to do Pushups Correctly and Safely
One of the most well-known exercises, the Push Up has been one of the core movements in the fitness industry. They are often used as a marker of fitness and of Upper Body Strength. There are many pushup variations, making it one of the most scalable exercises possible.
Unfortunately, many people perform this exercise incorrectly.
PUSHUP FORM VIDEO
BENEFITS OF THE PUSHUP
It strengthens the shoulders, triceps, chest and core muscles
It teaches how to maintain a stable neutral shoulder position when done correctly
Requires no equipment, yet can easily be scaled to challenge any person or any level
MUSCLES WORKED DURING THE PUSHUPS
PERFORMING THE PUSHUP WITH GOOD TECHNIQUE
Squat down and place your knees on the floor
Place your outstretched arms on the floor in front of you, setting your hands at your shoulder width
Brace your core and straighten your legs out behind you, so that your lower body is being supported on your toes
From this position, squeeze your glutes and maintain your core tight
Before you begin the movement, squeeze your scapula together and maintain this position
- Start the descent by tucking your elbows to a 45-degree angle to your body
Lower yourself until your chest touches the floor
- Press back up until your elbows are locked out
Do not change your spinal position
You can find Pushup Progressions and Regressions appropriate to your level in the video below
THE ANATOMY OF A PROPER PUSHUP
Click on each blue circle to view the key technical aspects of this exercise
LETTING YOUR SPINE SAG
Keep your glutes and your core tight throughout the movement. Keep your spine neutral and do not allow any change from this position.
FLARING YOUR ELBOWS
You should tuck your elbows to approximately a 45-degree angle. Flaring out your elbows (about 90-degrees) is inefficient and can cause shoulder strain
DOING HALF REPETITIONS
It is important to use your joints in their full range of motion. If you cannot touch your chest to the floor and complete the full rep; use a pushup regression.