pt spot logo

How to do Push Up? Proper Form, Variations and Techniques

Table of Contents

The Push-Up is a timeless full-body exercise that has stood the test of time, defying trends and fads while remaining a steadfast pillar of strength training. It’s a simple yet powerful movement, requiring nothing more than your own body and a surface to press against. 

But don’t let its simplicity deceive you; the push-up is more than a basic up-and-down movement. It’s a rhythmic ballet of muscle engagement, a carefully orchestrated performance that transforms your body from a passive spectator to the leading star of your fitness journey. Whether you’re a novice or a seasoned pro, understanding the various variations and techniques is the key to mastering this timeless exercise.

So, let’s unravel the secrets of the push-ups together. Join us as we delve into the intricacies of this exercise, exploring many variations that cater to everyone, from beginners taking their first fitness steps to seasoned athletes looking to refine their form, advance their progress, or increase difficulty. Get ready to witness the push-up in a whole new light and elevate your fitness game with the knowledge and mastery only found in this blog.

how to do push up with proper techniques

How to do Push Up?

The standard push-up is a bodyweight strength-training exercise that targets multiple muscle groups, primarily the pectoral muscles in your chest, shoulders, and triceps. It involves pushing your body away from the ground while maintaining a straight line from your head to your heels. To execute a push-up with proper form, follow these steps:

  1. Starting Position: Begin by placing your hands on the floor slightly wider than shoulder-width apart in a plank position. Balance on your toes by extending your legs straight behind you. From your head to your heels, your body should form a straight line. Maintain your stability by engaging your core muscles.
  2. Lowering Phase: Bend your elbows and lower your body to the floor. Maintain a 45-degree angle with your arm crook to your torso, pointing slightly back and not fanning out to the sides. Maintain a straight back and prevent sagging or arching your lower back.
  3. Bottom Position: Slowly lower your chest towards the floor to a comfortable depth or until your chest nearly touches the floor and pause in this position. Maintain a slow and controlled movement throughout.
  4. Pushing Phase: Using your hands to push through and your arms straight, raise your body back up to the starting position. Stabilise your core to keep your body in a straight line from head to heels.
  5. Repeat: Once you’ve returned to the starting position, repeat the lowering and pushing processes to complete more repetitions and build strength.

Tips for Proper Technique:

  • Instead of tilting your head up or down, keep your neck in a neutral position by looking slightly forward.
  • Keep your core muscles stabilised throughout the workout to maintain stability and minimise drooping in your lower back.
  • Inhale as you lower your upper body toward the ground, and exhale as you push yourself back up.
  • Maintain a steady and controlled tempo, focusing on quality reps rather than speed.
  • If you’re just starting out, you can alter the workout by doing push-ups with your knees on the ground until you’ve gained enough strength to complete full push-ups.
  • Remember to take a rest period between your sets to allow your muscles to recover.

Once you’ve mastered the standard push-up, you can explore various variations to target different muscle groups and add variety to your routine. Some common push-up variations include:

push up variations
  • Wide Grip Push-Up: Place your hands wider than shoulder-width apart to emphasise the outer chest.
  • Diamond Push-Up: Position your hands close together beneath your chest, forming a diamond shape, to target the triceps and inner chest.
  • Incline Push-Up: Place your hands on an elevated surface, such as a bench, to make the exercise easier and focus on different muscle groups.
  • Decline Push-Up: Elevate your feet on a surface to target the upper chest, arms and shoulders.
  • One-Arm Push-Up: Perform a push-up with one arm behind your back, engaging the core for stability.
  • Plyometric (Clap) Push-Up: Add explosiveness to your routine by pushing off the ground with enough force to allow for a clap in mid-air.

Ready to crush it? Ready to level up your fitness game? Supercharge yo’ur routine with the perfect push-up variations.

Challenge yourself, embrace the variety, and Contact PTSPOT for personalised guidance. Our certified personal trainer is ready to help level up your fitness game and complete your fitness goals.

Is it better to do Push-ups fast or slow?

The choice between fast and slow push-ups depends on your fitness goals. Fast push-ups are great for cardiovascular endurance and explosive power, making them time-efficient for quick workouts. On the other hand, slow push-ups engage muscles for a longer duration, promoting strength development and muscle endurance.

Ideally, incorporating both fast and slow push-ups into your routine provides a balanced approach, targeting different aspects of fitness. However, if muscle engagement, endurance, and precise form are your focus, integrating slow push-ups into your routine can contribute to a more controlled and intentional strength-building regimen.

Benefits of Push Up

Push-ups are a versatile and effective exercise that provide numerous benefits for overall fitness and well-being. Here are some key advantages of incorporating push-ups with proper form into your workout routine:

  1. Upper Body Strength: Push-ups are an exercise that mainly works the chest, shoulders, and triceps muscles. Regularly performing push-ups helps to build, strengthen and tone these upper body muscles.
  2. Core Engagement: Push-ups engage the muscles in the core, including the abdominal and lower back. This contributes to a stronger core and improves overall stability and posture.
  3. Convenience and Accessibility: One of the greatest benefits of push-ups is their simplicity and accessibility. They require no special equipment and can be done anywhere, making them an ideal exercise for home workouts or when you don’t have access to a gym.
  4. Increased Endurance: Performing push-ups regularly helps improve muscular endurance. As you progress, you’ll find that you can do more repetitions, which translates to increased endurance in your upper torso muscles.
  5. Joint Health: Push-ups promote joint health by engaging various joints, including the shoulders, elbows, and wrists. This can contribute to better joint stability and mobility over time.
  6. Caloric Burn: While not a high-intensity exercise, push-ups do contribute to caloric burn. Including them in a workout routine can be part of a broader strategy for weight management and overall fitness.
  7. Improved Posture: Strengthening the muscles involved in push-ups, particularly those in the upper back and core, can contribute to better posture. This is important for preventing back pain and maintaining overall spinal health.

Common Mistakes of Pushups

Engaging in push-ups with improper form can not only diminish the effectiveness of the exercise but also pose potential risks to your joints and muscles. Here are common mistakes to be cautious of and the reasons behind avoiding them:

1. Poor Body Alignment:

Why to be Careful: Allowing your hips to sag or arch during push-ups can lead to unnecessary stress on the lower back and shoulders. Maintaining a straight level from head to heels ensures effective engagement of targeted muscles while reducing the risk of strain.

2. Incorrect Hand Placement:

Why to be Careful: Placing hands too wide or too narrow can affect the engagement of specific muscle groups. Proper hand positioning ensures balanced activation of the chest, shoulders, and arms, enhancing the overall effectiveness of the exercise.

3. Elbows Flaring Out:

Why to be Careful: Allowing elbows to flare out excessively places undue stress on the shoulder joints. Keeping elbows at a 45-degree angle to the body minimises the risk of shoulder strain and promotes safer, more controlled movement.

4. Head Position:

Why to be Careful: Tilting the head up or down can strain the neck and affect spinal alignment. Maintaining a neutral head position reduces stress on the cervical spine, allowing for a more comfortable and injury-resistant push-up.

5. Rapid Tempo:

Why to be Careful: Performing push-ups too quickly can compromise form and reduce the engagement of targeted muscles. A controlled tempo ensures proper muscle activation, promoting strength development and reducing the risk of overuse injuries.

6. Incomplete Range of Motion:

Why to be Careful: Not lowering the chest sufficiently or not fully extending the arms can limit the exercise’s benefits. Embracing the full range of motion ensures optimal muscle activation and contributes to overall strength gains.

7. Lack of Core Engagement:

Why to be Careful: Neglecting to engage the core can lead to lower back sagging, diminishing the effectiveness of the exercise. Activating the core muscles ensures stability and promotes a strong, aligned posture throughout the push-up.

8 Inadequate Breathing:

Why to be Careful: Holding your breath or breathing improperly can affect oxygen flow to the muscles and compromise endurance. Maintaining a consistent and controlled breathing pattern supports overall performance and reduces the risk of fatigue.

Wrapping Up!

In the world of fitness, the pushup reigns supreme, offering a dynamic path to strength and vitality. Whether you’re a beginner shaping your fitness foundation or a seasoned enthusiast craving the next challenge, these pushup variations and correct form keys are your key to unlocking a new level of power. 

But why stop there? Enhance your fitness game with personalised guidance and expert support. At PTSPOT, our trainers transcend being mere instructors; they are your allies in success. We’ll design customised plans, ensure flawless form, and fuel your motivation to unparalleled heights. Take the plunge and contact us today! Your journey to a stronger, healthier you awaits – let’s make every push count!


more insights

logo full white

With our network of trusted Personal Trainers, you can easily find one near you. A dedicated fitness platform facilitating the trainers and fitness seekers.

Stay Up To Date

Connect Socially

© All rights reserved. Created with PTSPOT