Push-ups are often seen as a benchmark of fitness, but many people struggle with proper form. Experts say this basic exercise is one of the most underrated movements in fitness, offering benefits for upper body strength, posture, core control and overall athleticism.
To perform a correct push-up, start in a plank position with hands slightly outside shoulder width, fingers spread and facing forward. Feet can be set wide for stability or narrow for a greater challenge. Keep your body in a straight line from head to heels, engage your core and glutes, and lower yourself until your chest nearly touches the ground, elbows at a 45-degree angle. Then push back up.
Common mistakes include letting the hips sag, dropping the head, and rushing through reps. To avoid these, brace your core as if about to be punched, squeeze your glutes, and aim for slow, controlled movements. This maximises muscle engagement and reduces injury risk.
If you cannot do a full push-up, start with wall push-ups, then progress to bench or knee push-ups. As strength improves, try decline push-ups, tricep push-ups, or add weight. Experts recommend practising push-ups for three to five minutes, twice a week, to build the skill.
