Push-ups look so simple. Drop down, push up, done—right? Not exactly. If you’re like most people, you’ve probably done hundreds of push-ups in your life without ever stopping to ask, Am I even doing these right?
Bad push-up form is everywhere. I see it in the gym, at home workouts, and in those viral social media challenges. Sagging hips, flared elbows, shaky reps that don’t really hit the muscles you’re aiming for. The worst part? Doing sloppy push-ups won’t just cheat your muscles—it can wreck your shoulders, wrists, and lower back over time.
But when you nail the form, push-ups are one of the best full-body moves you can do anywhere. They strengthen your chest, shoulders, triceps, core, and even your back—no equipment, no excuses.
So let’s fix your push-ups once and for all. Here are six expert-backed tips that’ll make you stronger, safer, and way more confident every time you hit the floor.
1. Get Your Hand Position Right
One of the biggest mistakes people make is placing their hands too wide or too far forward. This messes up your shoulder position and turns a perfect push-up into a shoulder strain waiting to happen.
Here’s what you want:
- Hands directly under your shoulders or just slightly wider—no need for that super wide “bodybuilder” pose.
- Fingers spread out, middle finger pointing forward.
- Grip the ground slightly—think of “screwing” your hands into the floor. This helps engage your entire upper body and protects your shoulders.
When your hands are too wide, your elbows flare out, and all that pressure lands on your shoulders instead of your chest and triceps.
2. Keep Your Elbows Tucked (Not Flared)
Watch someone do push-ups at random, and you’ll probably see their elbows shooting out at 90 degrees to their body. It might feel easier at first but it’s terrible for your shoulders.
Instead, aim for about a 45-degree angle between your arms and your body. When you lower down, your elbows should point back toward your hips, not out to the sides.
A quick check:
If someone was standing above you, they’d see an arrow shape from your head down your arms—not a T-shape.
This simple fix saves your shoulders, builds stronger pecs and triceps, and keeps your joints happier long term.
3. Brace That Core Like a Plank
Here’s a truth bomb—good push-ups are basically moving planks. If your hips sag or your back arches, you lose core engagement and dump pressure onto your lower back.
Before you even bend your elbows, lock in your core:
- Squeeze your glutes.
- Pull your belly button slightly in.
- Keep your ribs tucked down.
Imagine a straight line from the back of your head to your heels. Hold that plank as you lower and push up. No banana backs, no butt-in-the-air cheats.
4. Lower with Control—No Crashing Down
Good push-ups aren’t about banging out a million sloppy reps. They’re about quality.
Focus on a slow, controlled lower—about 2-3 seconds down. Your chest should get close to the floor (an inch or two above). Don’t just drop and bounce. That’s momentum doing the work, not your muscles.
Extra tip: Look slightly ahead, not straight down. This keeps your neck in line with your spine.
When you push back up, drive through your palms, keep your elbows at that 45-degree angle, and fully extend your arms without locking your elbows painfully.
5. Scale It the Right Way
Push-ups are tough, and it’s okay if you can’t nail a full one right now. But don’t jump straight to knee push-ups—those can teach bad habits if you’re not careful.
A better way to scale down:
- Do incline push-ups: Hands on a sturdy bench, step, or wall. The higher the surface, the easier the push-up. This way, your whole body stays in a straight line, just like a full push-up.
- Gradually lower the incline as you get stronger.
Incline push-ups build the same strength pattern you’ll need for the floor version—core tight, glutes squeezed, elbows tucked. It’s better practice than knee push-ups which often lead to floppy hips and poor bracing.
6. Add Smart Progressions
Once you master the basic push-up, there’s so much more you can do. Don’t just add more reps—add better reps.
Some ideas to level up:
- Pause push-ups: Pause for a second at the bottom. It kills momentum and makes your muscles do the work.
- Slow eccentrics: Lower down in 5 seconds, push up strong.
- Tempo push-ups: Try 3 seconds down, 1 second pause, 1 second up.
- Feet elevated push-ups: Put your feet on a step or bench. This shifts more weight to your upper body and hits the shoulders harder.
- Wide-grip push-ups: A wider hand placement shifts emphasis to your chest, but keep your elbows under control.
- Diamond push-ups: Hands close together under your chest. Great for triceps.
- Explosive push-ups: Clap push-ups or just push explosively off the ground for power.
Bonus Tip: Don’t Ignore Your Wrists
Push-ups can stress your wrists, especially if you’re tight there. If you feel wrist pain, try these:
- Warm up your wrists—gently circle them, stretch your fingers, and do wrist rocks on your hands.
- Use push-up bars or do knuckle push-ups if it feels more comfortable. This keeps your wrists in a neutral position.
How Many Should You Do?
Quality over quantity—always. 3 sets of 5 perfect push-ups is better than 20 floppy ones.
Aim for:
- Beginners: 3 sets of 5-10 reps.
- Intermediate: 3 sets of 10-15 reps.
- Advanced: 3 sets of 20+ or mix in tougher variations.
Rest 60-90 seconds between sets.
One Last Thing: Consistency Wins
Perfect push-ups don’t happen overnight. They’re a skill, just like any lift. Work on them a few times a week. Focus on form, control, and steady progress. The results? Stronger arms, chest, shoulders, and a core that’ll make your planks jealous.
So next time you drop down to the floor, don’t just push up—push up right. Master your form, build real strength, and earn that feeling of knowing you’re doing it better than 90% of people at the gym.
