Forget complex gym equipment and expensive memberships. The humble push-up remains one of the most effective, accessible, and fundamental exercises for building total-body strength. Yet, so many of us are doing it wrong.
We've consulted leading UK physiotherapists and strength coaches to create the ultimate guide to perfecting your push-up technique, transforming it from a dreaded chore into a powerful pillar of your fitness routine.
Why the Push-Up is a Powerhouse Exercise
"A correctly executed push-up is a marvel of biomechanics," explains a London-based sports physio. "It doesn't just work your chest and arms; it engages your entire core, your glutes, and even your legs, promoting functional strength that benefits everyday movement."
Beyond building muscle, mastering the push-up can improve posture, enhance joint stability, and serve as a reliable benchmark for your overall fitness progress.
Deconstructing the Perfect Push-Up: A Step-by-Step Guide
Stop counting reps and start focusing on quality. Here’s how to execute a flawless push-up.
1. The Set-Up (Plank Position)
Hands: Place them slightly wider than shoulder-width apart, fingers spread wide and pointing forward.
Feet: Together or hip-width apart for stability.
Core & Glutes: This is the secret! Squeeze your glutes and brace your core as if preparing for a punch. Your body should form a rigid, straight line from your head to your heels. Avoid sagging your hips or piking your bottom up.
2. The Descent (The Negative)
Keep your elbows at a 45-degree angle to your body, not flared out to the sides. Lower yourself down with control until your chest or chin is nearly touching the floor. Your elbows should form roughly a 90-degree angle.
3. The Ascent (The Push)
Drive through the palms of your hands, maintaining that rigid torso, and push back up to the starting position. Imagine you are pushing the floor away from you.
Common Push-Up Pitfalls & How to Fix Them
- Sagging Hips: The most common error. Fix: Actively squeeze your glutes and engage your core throughout the movement.
- Elbows Flared Out: This puts excessive strain on the shoulder joints. Fix: Keep your elbows tucked at a 45-degree angle.
- Partial Range of Motion: Not going low enough. Fix: Lower yourself until your upper arms are at least parallel to the floor.
- Neck Strain: Looking up or tucking your chin. Fix: Maintain a neutral neck by picking a spot on the floor about a foot in front of your hands and gazing at it.
Building Strength: From Beginner to Beast
Can't do a full push-up yet? Don't worry. Our experts strongly recommend starting with regression exercises to build strength safely and with proper form.
- Wall Push-Ups: Perfect for absolute beginners. Stand facing a wall and push against it.
- Incline Push-Ups: Place your hands on a sturdy table, bench, or kitchen worktop. The higher the surface, the easier it is.
- Knee Push-Ups: A classic regression. Ensure you still maintain a straight line from your knees to your head—don't let your hips sag.
As these become easy, gradually move to a lower incline or progress to full push-ups. For those who have mastered the basics, challenge yourself with advanced variations like diamond push-ups, decline push-ups, or plyometric push-ups to keep making gains.
Integrating Push-Ups Into Your Routine
Consistency is key. Aim to practice your push-ups 2-3 times per week, allowing a day of rest for muscle recovery in between. Focus on performing 2-3 sets of as many high-quality reps as you can manage with perfect form. Remember, five perfect push-ups are far more valuable than fifteen sloppy ones.
By prioritising technique over ego, you'll not only prevent injury but also unlock the true strength-building potential of this timeless exercise.
