Proper Pushup Form Guide: How To Properly Do Pushups [Plus Pushup Variation Videos]

Proper Pushup Form

Proper Pushup Form: Learn How To Properly Do Pushups Once And For All. Progress Your Pushups/Press Ups Form And Technique In 6 Actionable Steps With This Guide Plus 16 Push Ups Videos Variation Guide And More..

Key Takeaways

  • Performing proper pushups or press ups are one of the best muscle building and strengthening exercises for the chest, shoulders, triceps, lower back and pillar strength (core strength.)
  • Push-ups can be placed throughout your workout programs to accomplish different results by varying reps, pace, intensity, priority and variety. If you’re adept at performing pushups try this; follow dumbbell chest press or barbell chest press exercises immediately with a superset of stability ball pushups. You’re gonna love ‘em! Let me know how it goes in the comments below.
  • Keep reading this in depth guide to learn about the 16 best pushup variations you can do and how to create your own pushup variations or pushup flow.

Beginner Pushups: My Story

I arrived at Gold’s gym in Wayne, NJ at the appointed time. It was 9am, circa 1992.

There was a hulk-like dude waiting for me in his mid-twenties standing next to his old and dented, white Toyota pick-up truck.

It was my brothers close friend, Joe — A construction worker.

He was gnawing on one of those American Bodybuilding Steel Bar protein bars.

His style sense, attitude and overall demeanor suggested he was an “Absolute Bodybuilding Bro.”

And he was!

His attire didn’t hide much either; old school leather lifting belt, high-top Otomix lifting shoes and gold’s gym lifting tank-top that one would expect from a dude like this.

As I’d come to find, Joe was direct and brash, and would love to spew ridiculous “Bro Science” at me all the time.

But, truth be told, I didn’t know any better either.

I was intimidated as heck and could barely do One Beginner Pushup Correctly.

Dateline: Do you struggle to do the perfect set of push-ups or even to perform one perfect push-up correctly for that matter? If so, keep reading …

Hey, Body360Fit Tribe — Christian Graham here! For those of you just tuning in, I’m a certified personal trainer in sunny California with 20 years of experience.

I work one to one with personal training clients in my private Los Angeles training studio, but also offer online personal training too!

Before we begin, I wanted to share the aforementioned story to remind you we all start somewhere.

It’s a true story, btw.

And yes, one pushup is an absolute starting point.

So today, I’m going to explain the importance of proper push up form and show you how you can perform push-ups correctly once and for all.

I’ll also explain how to improve overall quality and quantity of your push-ups in 6 actionable steps.

Yes, just 6!

So if you truly struggle to do a set of push-ups, I’m gonna help you to finally master proper pushup technique!

As a bonus, I’m including 16 of my favorite push-ups variations to help you develop a stronger plank and core, and to develop a more, well defined and chiseled chest, plus sculpted triceps.

So, in a nutshell, consider this your beginner, intermediate and advanced guide to pushups and proper pushup form!

Let’s get started!

*Guiness Book World Record Fun Fact: According the website TopEndSports.com the most pushups performed in one minute is 140 pushups by Croatian Krunoslav Budiselic as a Guinness World Record holder. Wikipedia cites that The Guiness Book World Records reports The first record for push-ups was 6,006 non-stop push-ups by Charles Linster on 5 October 1965.

What Is Push-Up Form?

As defined by Wikipedia “a push-up (or press-up if the hands are wider than shoulders placing more emphasis on the pectoral muscles) is a common calisthenics exercise beginning from the prone position.”

But what does Wikipedia know anyway? Kidding — They know a lot !

What Muscles Are Used When Performing A Proper Pushup?

The prime movers of the pushup and its joint action (horizontal shoulder flexion) are the shoulders (deltoids), major chest muscles (pec. major and pec. minor) and the triceps group.

The pectoral group consists of two major muscles. Think lying in the supine position (face up) and pressing weights above your chest as horizontal shoulder flexion.

This group is:

  1. Pectoralis major
  2. Pectoralis minor

The shoulder group consists of three major muscles plus ancillary movers, which help with variety of shoulder movements including, but not limited to shoulder abduction (think overhead pressing.)

This group has three heads:

  1. The medial deltoid
  2. The anterior deltoid
  3. The posterior deltoid

The triceps group consists of three individual muscle heads that assist with elbow extension or straightening of the elbow. Think top of pushup position as elbow extension.

This group has three heads:

  1. Lateral triceps head
  2. Long triceps head
  3. Medial triceps head

What Are The Benefits Of Pushups And What Are They Good For?

Proper Pushups are one of the best muscle-building and strengthening exercises for the chest, shoulders, triceps, lower back and pillar strength (core strength.)

Performing pushups regularly will help to tone and build these areas on both men and women.

Pushups should be a staple in your workout routine and developed as a part of fundamental strength.

And it is important to master this exercise. So be ready to work on it.

If in fact you can’t do a pushup, I’m going to show you 6 actionable steps plus pushup techniques and progressions deeper in the article.

Why Are Proper Pushups So hard?

You don’t know how many times clients have looked up at me after a tough set and said “Christian, why are pushups so hard?

For one, pushups are a bodyweight exercise.

And, if anyone of the aforementioned muscle groups in the chain is weak, your pushup form is going breakdown.

In point of fact, with bodyweight exercises, there is no adjusting weight unlike the pushups counterpart; barbell chest presses, dumbbell chest presses or selectorized weight training equipment (machines with an adjustable pin.)

You either push yourself up and down effectively, or you don’t.

That’s it. Those are the options!

Proper Pushup Form: How To Properly Do Pushups | Body360 Fit
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Secrets Revealed: Pushups For Women

Can Women Do Pushups?

Yes! Women can safely perform pushups just as a man would.

Are Push-ups Good For Women? 

Yes, pushups are a great strength exercise for women!

What Are The Best  Pushups For Women?

While you’re biologically a female that doesn’t mean you can’t do the same pushups a man would.

Best Pushups For Women

If strength is the issue or you’re just starting out, I’ve found these to be the best pushups for women:

  • Knee Pushups aka Modified Pushups (And Please Stop Calling Them Girl Pushups!!!)
  • Incline or Elevated Pushups
  • Wall Pushups
  • Basic Pushup or Strict Pushups

The Diabolical Relationship Between Upper Body Strength And Core Strength When Performing Pushups Properly

This is such an important topic to address and emphasize.

Like in any relationship, and as the saying goes, it takes “two to tango.”

It’s a 50/50 deal.

To my point, if both your upper body and core are not singing in harmony its …

… ”Houston we have a problem.”

Your upper body can’t pull the weight of your core, and your core can’t be expected pull the weight of your upper body, and vice versa.

And this becomes complicated friction, workout friends.

Both your core and upper have to be strong…

… and you have to understand basic pushup, setup and progression. We’re going to cover this is Proper Pushup Form Setup and Correct Hand Position Placement below.

What If You Can’t Do One Darn Pushup? How Can You Get Stronger?

So if you can’t do a push-up, we need to get back to some basics.

Remember, sometimes relationships are complicated. And that’s ok.

Let’s keep moving …

Resolving The Upper Body/Core Conflict And Good Pushup Form

The best way I’ve found to implement good pushup form is to reverse engineer what you’re trying to accomplish.

I’ve always done this when helping clients to build strength or perfect certain strength training exercises.

You have to walk before you can run, right?

So, my process is to look closely at the individual muscle groups that help to perform an exercise. In this case, it’s pushups or press ups, …

break them down, one by one, and move forward by incorporating an actionable plan.

Let’s go!

Proper Pushup Form Set-up and Correct Hand Placement

  1. Hand Placement and Position: Hands should be placed under your shoulders. 
  2. Elbows and Shoulders Position: Elbows should track lower than your shoulders at about a 45 degree angle — Not Flare out. Shoulders should be down and back.
  3. Abdominal and Core Bracing: Core should be tight and braced. Avoid swayback or back hyperextension. Spine should be neutral and straight. Avoid swayback or back hyperextension.
  4. Proper Pushup Technique: Ensure correct technique by performing quality over quantity. Spread fingers and push firmly into floor.

Check out the Pushup Form Infographic Below

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16 Push-up Variation Videos Also Found In This Guide!

Best Way to Progress Pushups | Press Ups

If you can’t perform a regular pushup or pressup (hands wider than shoulders) correctly, go back to basics. Look at the examples below.

Examples:

Smith Machine Pushups: Start your pushup progressions with smith machine bar pushups.

  1. Bench Pushups: Use a weight bench or anything that’s elevated to eliminate how much gravity you pushup against.
  2. Pushups with Yoga Block Chest Touch: This is a great way to progress your pushups by lowering only to a certain height.

Other Examples:

  • Use a medicine ball or rolled up towel. Touch your chest on any of the aforementioned each rep.
  • Perform any of these beginner pushup exercises until you can perform 10 quality reps and then progress to knee pushups.
  • Once you can compete 10 knee pushups, progress to standard pushups or advanced pushup variations.

How To Do Pushups Properly In 6 Actionable Steps: 

Build Your Core Through Plank Variations

If you core strength sucks, your pushups are going to suck. Plain and simple!

And you’re going to suffer from “Pushup Swayback Syndrome or Hyperextension.”

Key point here — All too often swayback or hyperextension is an issue of unawareness. Simple coaching cues from your trainer or creating your own pushup checklist can help you to remember important cues to activate and brace your core. (More on this syndrome below in the Diaphragmatic Breathing Section.)

If you core strength sucks, your pushups are going to suck. Plain and simple!

And you’re going to suffer from “Pushup Swayback Syndrome or Hyperextension.”

What’s a Traditional or Standard Plank?

An example of a traditional plank or standard plank is a timed plank where an individual “posts up” for 1 minute bracing from hands to toes, without movement.

Pro Tip: Stop doing this! You’re wasting your time.

Again, I reinforce the plank variations concept here.

Planks variations or plank movement training is one the best ways to build core strength by incorporating body movement into your planks.

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What Are Plank Variations/Plank Movement Training?

Plank variables or plank movement training would be any type of movement outside of holding a traditional plank for a period of time.

Trust me here — You will literally race to the “Strong Core” finish line by using this technique.

Seriously, I can’t stress this enough.

Examples Of Plank Variations/Plank Movement Training

  • Planks with alternating reaches to the front.
  • Planks with alternating reaches to the side.
  • Planks with alternating hip abduction (moving leg outside your midline.)
  • Planks with alternating hip extension (raising leg towards the ceiling.)
  • Stability Ball Planks with movement circular movement
  • Bosu Plank Mountain Climbers with Bottom Side Up
  • Plank Exercise Conclusion

Incorporate more planks variations into your workouts and watch your “Perfect Pushup” become a reality.

Pro Tip: Pepper these into routines by timing a set or creating a rep goal.

Examples:

  • Perform a plank variable for 1 min straight.
  • Perform a plank variable for a certain amount of reps.

Diaphragmatic Breathing And Proper Pushup Form Technique During Workouts

So why is diaphragmatic breathing, also know as belly breathing so important during workouts anyway. Well, for one it helps to brace and stabilize your spine and core.

Remember, I mentioned earlier in the key takeaway section that one of the key benefits of performing a proper pushup is building lower back and pillar strength (core strength.)

OK, well …

… Enter diaphragmatic breathing!

If you can master abdominal breathing and core bracing I can assure you it will show up nicely in all aspects of your workouts.

How so you ask?

Well, being able to effectively brace your pillar and maintain a strong, stabile core from shoulders to toes is crucial when performing a pushup correctly.

Think of it this way; if the frame of a house or foundation of a building isn’t strong its going wobble and fall.

Same thing with your Pushup! Remember to activate and crave your core. It’s just as important adding the pushup itself.

Pro Tip: Diaphragmatic Breathing x Strong Core = Strong Foundation & No Swayback = Perfect Pushup Form !

But Help! I Have SwayBack (HyperExtension) When I Perform Pushups

Pro Tip: Use a Dowel.

Use A Dowel: How Does Using A Dowel During Pushups Help?

If you suffer from swayback when you doing pushups try using a dowel in conjunction with bracing your spine and performing diapragmatic breathing.

A dowel is flat, straight and rigid right?

If your back is not firm, straight and braced while performing a pushup it’s quite noticeable with this technique.

If you continue to struggle with “pushup swayback” and you can’t maintain a straight back, you’d be better off falling into a knee pushup position to effectively work on building a better, stronger pushup.

Pro Tip: One way I like to coach clients is to remind them maintain a straight line from the base of your neck to your heels and focus on diaphragmatic breathing and core bracing.

Diaphragmatic Breathing: How To Practice Diaphragmatic Breathing During Pushups And Other Exercise

Perform diaphragmatic breathing or belly breathing as just that; allowing the belly to rise and fall with each breathe you take.

You can practice this technique by:

  • Lying on the floor face up with legs straight.
  • Place one hand on your chest and one hand on your belly.
  • As you breathe in, allow the belly to rise, not the chest.

Progress this technique by:

  • Exhaling completely.
  • Then draw the abdominals and engage and brace your core.
  • Now breathe normally.

Repeat this exercise for a few minutes a day.

It’s going to seem counterintuitive. But keep practicing.

Pro Tip – Last point: When belly breathing or abdominal breathing is performed properly it can have huge benefits while you workout and it’s not just limited to pushups.

Diaphragmatic Breathing Conclusion And Practical Application During Pushups & Big Lift Workouts

This breathing technique has a huge crossover into other complex and compound movements like deadlifts, squats and other heavy lifts.

When belly breathing or abdominal breathing is performed properly it can have huge benefits and keep you safe while working out and it’s not just limited to pushups.

Incorporate this technique into your pushup program, individual full body workouts at home or split routine workouts at the gym.

Learn Abdominal And Core Bracing 

  • Brace your core by fully exhaling, while simultaneously engaging your core muscles.
  • Draw your abdominals into the spine and hold.
  • Normal breathing can now ensue while in this stabilized state.
  • Perform exercise is this braced state.

If you can master this technique, you’re going to love pushing anything up…

…Or down for that matter!

Final Thoughts On Core Bracing And Pushups

Learn it. Know it. Live it! You”ll be glad you did!

Strengthen Prime and Secondary Muscle Movers

Rotator Cuff: Perform Rotator Cuff Exercises

Think rotation here. Anytime you internal or externally rotate the arm you’re performing rotator cuff movement.

Mind you, rotator cuff exercises are not the most fun and they won’t elevate your heart rate in a huge way, but, they are extremely important.

I can’t stress this enough.

Ever see someone do pushups from the knee or a standard pushup position and their elbows flare or rotate outward as they struggle to pushup?

Enter the need to strengthen your rotator cuff.

Best Exercises to Build Rotator Cuff Strength

Get Superbands and Safety Toners at Perform Better.com.

Chest: Perform Chest Strengthening Exercises

Think pushing here. Anything push-related with movement to the front of the body incorporates the chest muscles.

Best Exercises to Build Chest Strength With Dumbells

  • Dumbbell Chest Press
  • Dumbbell Incline Press
  • Dumbbell Fly (Modified — More on that another time)
  • Decline Dumbbell Press

Best Exercises to Build Chest Strength With Barbells

  • Flat Barbell Press
  • Incline Barbell Press
  • Decline Barbell Press

Best Exercises to Build Chest Strength With Cables

  • Cable Crossover Chest Press
  • Cable Flys
  • Flat Cable Press
  • Incline Cable Press
  • Low Cable Press
  • High Cable Press

Best Exercises to Build Chest Strength With Dips

  • Assisted Dip Machine
  • Plate Loaded Dip Machine
  • Body Weight Dips

Shoulders: Perform Shoulder Strengthening Exercises

Think press or raise here. Anything where you push weight overhead or raise weights to the front or side or raise weights to the side in a bent-over or prone position.

Best Exercises to Build Shoulders With Dumbells

  • Dumbbell Overhead Strict Press
  • Dumbbell Push-Press
  • Dumbbell Arnold Press
  • Dumbbell Lateral Raises
  • Dumbbell Front Raises
  • Dumbbell Bent-Over Flys

Best Exercises to Build Shoulders With Barbells

  • Barbell Seated Military Press
  • Barbell Standing Military Press
  • Barbell Military Push Press

Strengthen Your Triceps

Think pushing down or pressing here. Any move where you push or extend the elbow straight strengthens and tones your triceps.

Best Exercises to Build Triceps With Dumbells

  • Skull crushers with dumbbells
  • Triceps kickbacks with dumbbells
  • Pullovers with dumbbells

Best Exercises to Build Triceps With Barbells

  • Skull crushers with Barbell. ( I prefer EZ Curl Bar)
  • Pullovers with Barbell (Again, I prefer EZ Curl Bar )

Best Exercises to Build Triceps With Cables

  • Rope Pushdown
  • Overhead Rope Press Outs
  • Straight Bar Pushdown
  • Straight Bar Overhead Press Outs

Best Exercises to Build Triceps With Superbands

Get Superbands at Perform Better!

Best Exercises to Build Your Triceps With TRX

  • TRX Elbow Extensions/Press outs.

Get TRX at TRX.com!

 Pro Tip: TRX press outs are also excellent for building a strong core.

Proper Pushup Form Video Guide: Level Up Your Pushup Game With These 16 Pushup Variations

The Basic Strict Pushup: Correct Form

Heres how to perform a proper pushup:

  1. Proper Pushup Position

    Begin in a strict plank position with your feet together and your hands under your shoulders.

  2. Core Bracing

    Your core should be braced tight with your butt squeezed together and belly button pulled into your spine.

  3. Shoulders and Elbows Position

    Your shoulders should be down and back. Elbows positioned at a 45 degree angle.

  4. The Pushup Movement

    Lower your body to the floor. Pause briefly. Push your hands firmly into the floor and return to starting plank position. Repeat.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs stop and fall into a knee pushup.

Pro Tip: Remember this for all pushup moves — Spread your fingers and push the hands into the floor with as much force as possible. The ground reactive forces that are created with this action help to activate all muscles involved and stabilize your position.

Diamond Pushup

Follow the steps below to peform a proper pushup:

  • Begin in a strict plank position with your feet together and your hands situated in a diamond, toward the mid-line of your body underneath your chest.
  • Your core should be braced tight with your butt squeezed together and belly button pulled into your spine.
  • Shoulders should be down and back.
  • Lower to floor. Push back to the top.

Try It:

Do sets of 10-15 executing perfect diamond pushup form with no swayback. If swayback occurs stop and fall into a knee pushup.

Pro Tip: Remember, less can be more in life and pushups are no different. Quality over quantity.

Knee Pushup

Here’s how you do a knee pushup with proper form:

  • Begin on the knees and form a strict plank position with your feet out behind you. Your hands shoulder width apart or slightly wider than shoulder width (considered press ups.)
  • Your core should be braced tight with your butt squeezed together and belly button pulled into your spine.
  • Shoulders should be down and back.
  • Lower to floor. Push back to the top.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and fall into a knee pushup.

Pro Tip: Pushup Progression would be moving onto a medicine ball knee pushup or standard or strict pushup next.

The Knee Pushup With Medicine Ball


Wide Stance Pushup (Just Legs – I Like This One For More Stability)

Here’s How To Execute Proper Pushup Form For This Variation:

  • Begin in a strict plank position with your feet wider than shoulder width. Hands should be placed under your shoulders.
  • Your core should be braced tight with your butt squeezed together and belly button pulled into your spine.
  • Shoulders should be back and down.
  • Lower to the floor. Push back to the top.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Stability Ball Pushup (One Of My All Time Favorites)

Proper Stability Ball Pushup Form:

  • Begin with your chest resting against the stability ball. Hands should be facing down.
  • Your core should be braced tight with your butt squeezed together and belly button pulled into your spine.
  • Push your chest away from the ball until elbows are in extended straight and pause for 2-3 seconds.
  • Lower to stability ball and repeat.

Try It:

Do sets of 10-15 executing perfect pushup form with the 2-3 second core holds.

Pro Tip: Think fingers pointed towards the floor. This helps to maintain a more neutral wrist and can eliminate potential wrist pain and discomfort.

Bosu Ball Pushup: Proper Pushup Technique

Follow The Steps Below:

  • With the bottom side up (BOSU), begin in a strict plank position with your feet slightly wider than shoulder width. Hands should be placed either directly on top of the bosu ball or by grasping the edges of the Bosu device.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Lower to Bosu. Push back to the top.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pro Tip: Grip the edge of the BOSU ball with hands as close to the edges as possible to gain a more neutral wrist position. This is very helpful if you have wrist pain from a previous injury or wrist discomfort in general.

Elbow Pushup (Love This For Clients Struggling With Pushups)

Proper Way To Do Elbow Pushups:

  • Begin in a strict elbow plank position with your elbows directly under your shoulders either on your knees or toes.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Lower to the floor. Push back to the top.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs stop and fall into a knee pushup. Remember, less can be more at times.

httpv://www.youtube.com/watch?v=embed/qS40dALgHQc?feature=oembed

Spider Man Pushup (Great One!)

Correct Pushup Form Technique:

  • Begin in a strict plank position with your feet wider than shoulder width. Hands should be placed under your shoulders.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • As you lower your body toward the floor, draw your right leg to touch your elbow. Push to top. Repeat with the left leg. Push to top

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pushup With Leg Raise

Proper Pushup Form Guide:

  • Begin in a strict plank position with your feet together. Hands should be placed under your shoulders.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Perform a pushup.
  • In plank position raise your right leg to the ceiling.
  • Perform a pushup and repeat with the left leg.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pushup With Hip Abduction

How To Do Pushups Correctly:

  • Begin in a strict plank position with your feet together. Hands should be placed under your shoulders.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Perform a pushup.
  • In plank position abduct your right leg to the side.
  • Perform a pushup and repeat with the left leg.

Try It:

Do sets of 10-15 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Medicine Ball Pushup: Proper Form 

Correct way to do pushups

  • Begin in a strict plank position with your feet slightly wider than shoulder width with one hand placed on top of a medicine ball. Hand position should be shoulder width apart.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Lower to floor. Push back to the top.

Try It:

Do sets of 10 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pro Tip: Remember your hand stance is offset here so its super-important to keep your trunk stabilized. Once you’re skilled with this exercise try passing the ball from one hand to the other between pushups. It’s a core, triceps and chest crusher.

Handwalk to Pushup

Proper way to do pushups:

  • Begin in a standing position with your feet shoulder width apart. Lower your hands to your toes and slowly walk hands out to a strict plank position.
  • Hands should be placed shoulder width apart.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Next complete one pushup and return to standing position.

Try It:

Do sets of 10 executing perfect pushup form with no swayback.

 Pro Tip: If ten handwalk pushups proves to be too difficult, begin with one handwalk for every 10 pushups. This is an excellent starting point. 

Prowler Pushup

How to do Prowler Pushups Correctly:

  • Begin in a strict plank position with your feet together with hand position shoulder width apart.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down.
  • Next drive you hips back to your heels and then return to strict plank position.
  • Pushup & repeat

Try It:

Do sets of 10 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Crocodile Pushup (Love this one too)

Proper Pushups form:

  • Begin in a strict plank position with your feet together with hand position shoulder width apart.
  • Brace your core. Squeeze your butt. Draw belly button into your spine. Shoulders should be back and down.
  • Shoulders should be back and down.
  • Lower to floor.
  • Now sway your midline to the right and then back to the left.

Try It:

Do sets of 10 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pro Tip: After a set pushups or even before, try using the sway variable in a strict plank position. Sway side to side until failure. You will really feel this in the sides of the body.

Lateral Walking Plank Pushup

Here’s how to do pushups correctly:

  • Form a strict plank position with your feet together and hand position shoulder width apart.
  • Brace your core. Squeeze your butt. Draw belly button into your spine.
  • Shoulders should be back and down
  • Begin exercise with one pushup and proceed by slowly hand walking laterally approximately 6 hand steps. Perform one pushup and then move laterally once again. Repeat.

Note: Your feet will stay planted and pivot in the same position. Your upper body will move in an arc.

Try It:

Do sets of 10 executing perfect pushup form with no swayback. If swayback occurs, stop and choose a pushup that might be slightly easier for you.

Pro Tip: Start with the lateral hand walking planks and then add pushups if this is initially too difficult.

Proper Pushup Form Conclusion

You see there’s a lot to pushups, proper pushup form, progressing your pushups and push up variety. If you learned anything from this article, please remember that performing a standard pushup is a fundamental part of exercise and it takes time to master. However, it’s not impossible. So try some of our pushup variations or make up your own.

Now drop and give me 20! LOL.

Until Next time …

~ Christian @Body360Fit

PS. What’s your struggle with pushups, doing pushups correctly and proper pushup form been? We do offer online personal training and one to one personal training in our private west hollywood gym if you’re still having trouble.

 BOOK YOUR FREE CONSULTATION — Limited Availability !

PPS. Have Anything Else To Share About Pushups Or Otherwise? I’m Here To Help. Let Me Know In The Comments Below!

* Citations:

1. “Push-up” – Wikepedia, n.d, May 10, 2020, https://en.wikipedia.org/wiki/Push-up

2 . “World Best Push Ups Scores” – Top End Sports, n.d., Mya 10, 2020, https://www.topendsports.com/testing/records/pushups.htm

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