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Proper Push-Up Ultimate Guide: How to Do Push-Ups with Correct Form

Proper Push-Up Ultimate Guide: How to Do Push-Ups with Correct Form
Proper Push-Up Ultimate Guide: How to Do Push-Ups with Correct Form

Push-ups are considered one of the most effective bodyweight strength exercises. Classes do not require the use of specialized sports equipment, bulky exercise equipment or special sports equipment. All that is needed to achieve a good result is the desire to bring your body into shape and a competent approach to drawing up a training program.

There are practically no limits to this exercise. Athletes of any age and gender can include it in their training scheme. The only exceptions will be those for whom such loads are contraindicated for medical reasons. As a rule, these are people with diseases of the spine, joints, overweight. After injuries of the shoulder girdle, push-ups will also have to be abandoned.

What muscles work during push-ups

When performing the exercise, mainly the muscles of the chest and triceps work. The athlete can independently change the degree of load: the more the arms are apart, the more the chest muscles are loaded. Conversely, the smaller the distance between the palms, the more actively the triceps are worked out.

Thus, when you do push-ups, the work includes:

chest muscles (external and lower muscles);
front deltas and triceps;
press and lumbar region.

A well-chosen push-up program will allow you to train the muscle groups listed above without going to the gym regularly. This exercise is ideal for practicing at home.

Push-ups Benefits – Whole Body Pros

The systematic implementation of such exercises increases endurance, makes the muscles of the upper body strong and strong. In addition, push-ups help build muscle mass, strengthen bones, and have a beneficial effect on joint mobility.

By doing push-ups regularly, you will succeed in general:

strengthen the immune system;
improve metabolism;
normalize blood circulation;
increase efficiency;
form a relief muscle corset;
align your posture;
lose extra pounds.

It is impossible not to appreciate the importance of push-ups in everyday life. After all, all the muscles that are worked out during training are no less actively involved by a person when performing any work around the house or as part of work. In other words, if you get stronger muscles as a result of regular exercise, you will be able to cope with the usual activities much faster and less fatigue.

Warm up before push-ups

We must not forget that before performing the main program, you need to prepare your body for the upcoming stress. After all, a warm-up is the most important part of a training program, without which it will not be possible to achieve maximum training efficiency.

Before you start doing push-ups, you need to thoroughly prepare your elbows, wrists, and shoulder joints for work. Do not be lazy to devote 2-3 minutes to joint exercises and the same amount of time to cardio warming up. A warm-up for the joints activates their work, improves the mobility of the ligaments and tendons, and also helps to develop the periarticular muscles. When doing cardio, body temperature increases, blood circulation increases. After good preparation, push-ups will be much easier and, most importantly, the risk of injury during training will decrease.

Varieties of push-ups

The exercise can be performed in different ways. To use a certain muscle group more, you need to change the fulcrum in the starting position. It is rather difficult to list all the known types of push-ups (due to their impressive number). Therefore, let’s focus on the most popular ones.


Take a lying position. Place your toes and palms on the floor surface. 

Make sure your arms are shoulder-width apart and your fingers point forward. Do not round your back during execution, it should be flat. As you inhale, lower yourself, bending your elbow joints. In the lower position between the chest and the floor, no more than 3-5 cm should remain. On an exhalation, smoothly return to the starting position.

From my knees

This exercise is recommended for beginners as it is much easier to complete than regular exercise.

In the starting position, it is necessary to rest on the floor surface not with the toes of the feet, but with the knees.
In this case, the feet should be crossed and raised up.
Otherwise, this type of push-up is performed by analogy with the previous one.

Wide grip

In this version, the arms are spaced apart from each other at a distance twice the width of the shoulders. The legs remain together.

When performing this exercise, you must make sure that the elbows are directed to the sides. You need to go down all the way.
That is until the ribcage touches the floor.
After the moment of contact, a quick ascent to the upper position should be carried out.

The wider you spread your palms, the more intensively you will work the muscles of the chest.

Narrow grip

This is one of the more difficult push-ups. Thanks to this exercise, the triceps and deltas are strengthened. In the starting position, the emphasis is on the palms that are as close to each other as possible. Pushing up, the elbow joints are pulled back and slightly to the sides.

On one hand

Another type of push-ups that requires good physical fitness from the athlete. In order not to lose stability, resting against the floor surface with one hand, it is necessary to spread your legs as wide as possible.

Put the palm of your left hand on the floor, bend your right slightly and take it back behind your back. The abducted arm should be in line with the body of the body. It is strictly forbidden to lower it or take it aside. Lowering, touch the floor with your chest, then smoothly return to the starting position. Change hands after completing one exercise step.

With cotton

Push-ups from the floor with cotton help not only strengthen the muscles, but also actively develop speed and strength indicators. To clap, you must initially take the correct starting position. Feet should be shoulder-width apart, with socks on the floor. Place your hands at a distance twice as long as your feet.

With a strong push, push the body upward, lifting your palms off the floor surface and making a quick clap. Next, smoothly take the starting position (do not fall abruptly to the floor). The technique for performing this exercise is based on the coordination and speed of hand movement

On fingers

This type of push-up is aimed at strengthening and increasing the stability of the hands. The main difference from the above types is that the emphasis in the initial position is not placed on the palm entirely, but only on the fingers.

The exercise is very difficult to perform. Without proper physical training of the fingers, it will be very difficult to carry out it. To train your hands, you should regularly work with an expander.


This type of push-up is practiced by athletes involved in strength sports, as well as those who want to build muscle mass.

Thanks to special weights, it is possible to set a large load and work out the muscles to the maximum. In the role of weighting elements, vests with an attached weight or ordinary pancakes from a bar are usually used. However, you need to perform push-ups with pancakes only in the presence of a partner who will make sure that the projectile does not slip off the back and injure the push-up.

It is necessary to start exercising with weights with low weights, gradually increasing the load
How to make push-ups easier

Those who are just starting to do push-ups may not be able to perform the classic (normal) type of push-ups on the first try. To simplify the task, it is worth practicing for a start, adopting push-ups with an emphasis on the knees. In this position, it will be much easier to keep your own body weight on your hands. When the muscles get used to regular loads and are strong enough, you can move on to a more complex technique.

Gradually increase the number of repetitions, starting from 10-12 in one set. Over time, do more sets (but at least 3 initially). In one of them, you should work out the usual technique, the rest – from your knees.
Push-ups from the floor: a workout program for beginners

This training pattern is based on standard push-ups. For beginner athletes, it is better to stay on a three-week scheme.

Week # 1

Joint gymnastics as a warm-up – 5 minutes.
The first set is 8 reps.
Rest – 1 min.
Set 2 – 6 reps.
One minute break.
The third set is 5 reps.
Rest – 5 min.
One minute break.
The fourth approach is 5 push-ups.

Week number 2

Joint gymnastics – 5 minutes.
4 sets of 8 repetitions (one minute breaks between them).
Week number 3
Warm up – 5 minutes.
4 sets with maximum reps.
The break between sets is no more than a minute.
Training program for experienced athletes

Those who have successfully mastered the basic training scheme and successfully prepared their body for increased loads should pay attention to the program for advanced athletes. The lesson plan is divided into four days a week and includes additional exercises.

First day

Joint gymnastics plus cardio – 5 minutes.
Weighted Exercises – 4 sets of 10-15 reps.
Abs – 3 sets of 15-20 reps.
Push-ups with a narrow grip – 4 sets of 10-12 times.
Again exercises for the press – 3 sets of 15-20 repetitions.

Second day

Joint gymnastics – 5 minutes.
100 repetitions of push-ups of any kind for you. Ideally, this is 10 sets of 10 times with a 2-3 minute rest.

Third day

Joint gymnastics – 5 minutes.
Wide grip push-ups – 1 set all the way.
Press – also 1 set with the maximum number of repetitions.
Narrow grip – 1 approach all the way.
Exercises for the press – again to the limit.

Fourth day

Warm up – 5 minutes.
With weights – 4 sets of 10-15 times.
Squats – 3 sets of 20-30 reps
Narrow grip – 3 sets of 10-12 reps.

Based on the above training programs, you can draw up an individual training plan. Initially, the training scheme must include exercises that correspond to the level of physical fitness. The load should be gradually increased.