Push-up exercises can be a good way to assess one’s general fitness. How well someone performs a push-up reveals a great deal about their overall movement quality.

Push-ups cost no money and can be done anywhere and at any time. Are push-ups really worth the hype? Well, here’s what you need to know about how to start doing them correctly

How to do a push-up properly

Although push-ups are a full-body workout, they require a significant amount of upper-body strength.

Start by placing your hands and toes on the floor in a plank posture. According to fitness experts, hands should be held with fingers splayed and facing forward, just a little bit wider than shoulder width.

According to Joslyn Thompson Rule, a Peloton tread and strength instructor, the more closely spaced the feet, the more difficult the push-up will be. “Your base will be more stable if your feet are wider,” she says.

You engage the muscles in your arms, shoulders, and chest in this position, as well as your glutes and core. According to Bohannon, “Full-body stabilization is required for the push-up.”

Maintaining your elbows at a 45-degree angle, lower yourself until your torso nearly touches the ground. Then raise yourself again.

Common Mistakes

One of the most common mistakes people make during a push-up is not maintaining that line from head to heels. People often let their hips sag and let their heads drop.

To prevent this flawed technique, brace your core as if you’re expecting a blow to your stomach and squeeze your glutes. Another common mistake people make is rushing through reps with poor control and just dropping to the ground while pushing themselves back up.

Different Variations

Start with wall push-ups if you have never performed the exercise before. With your hands on the wall and your body in a straight line, with your core braced, your glutes tight, and your arms bent at a 45-degree angle, perform a push-up with proper form while standing arm’s length away from the wall.

After mastering this, you could advance to performing push-ups with your hands on a bench or, to lighten the strain on your muscles, with your hands and knees on the floor.

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