A push-up is a foundational bodyweight exercise that builds strength across the upper body, especially in the chest, shoulders, and triceps. This movement also requires significant core stability to maintain a rigid body position throughout the motion. Learning to perform a push-up with correct technique is more productive than forcing repetitions with poor form. Starting with modifications allows beginners to gradually build the necessary strength and muscle control to execute the full movement safely.
Preparation and Stance
The setup for a proper push-up begins with a strong, straight-line body position, essentially a high plank. Position your hands slightly wider than your shoulders. Ensure your fingers point forward or angle out slightly to protect the wrists and shoulder joints. Your hands should be placed at approximately chest level, not far above your head, to allow for an optimal pressing angle.
Creating a rigid torso is important to prevent the hips from sagging or lifting during the exercise. Achieve this by bracing your abdominal muscles, as if anticipating a light punch, and squeezing your glutes and quadriceps. This engagement locks your body into a straight line from the crown of your head to your heels. The neck should remain in a neutral position, keeping your gaze slightly ahead of your hands.
Starting with Modifications
Beginners who cannot yet perform a full push-up should start with variations that reduce the amount of body weight supported by the arms. The easiest starting point is the wall push-up, which can reduce the load to about 30–40% of your total body weight. To perform this, stand an arm’s length from a wall, place your hands slightly wider than shoulder-width, and lean your body toward the wall by bending your elbows.
Once you can perform multiple sets of wall push-ups with ease, the next step is the incline push-up. This involves placing your hands on a sturdy elevated surface like a bench, counter, or set of stairs. The load supported increases as the surface height decreases; for example, using a standard gym bench requires lifting approximately 55–65% of your body weight. Maintaining the straight-line body alignment is easier with the incline variation, which closely mimics the mechanics of a full push-up.
Knee push-ups are another common modification, where the knees act as the pivot point instead of the toes, reducing the load to roughly 49–54% of your body weight. For this variation, set up in a standard plank position, then lower your knees to the ground, keeping your body in a straight line from your head to your knees. The main drawback is that they can reduce the demand on the core muscles, which are important for stabilization in the full push-up.
Perfecting the Movement
Whether performing a modification or a full push-up, the dynamic movement phase requires attention to form. Start the lowering phase, known as the eccentric movement, slowly and with control, inhaling as you descend. The goal is to bend your elbows until your chest is just an inch or two from the ground, or the wall/bench if using modifications. Avoid allowing your hips to sag toward the floor or pike up toward the ceiling, as this shifts the load away from the intended muscles and can strain the lower back.
A common mistake is allowing the elbows to flare out to the sides, creating a “T” shape with your body, which places excessive stress on the shoulder joint. Instead, focus on tucking your elbows in, aiming for an angle of approximately 45 degrees relative to your torso. Once the bottom position is reached, immediately initiate the pressing phase, exhaling as you push through your palms to return to the starting position. The upward movement, or concentric phase, should be a controlled press until your elbows are fully extended.
Moving to the Standard Push-Up
The transition from modified to standard push-ups is a process of strength building and progressive overload. If you are using incline push-ups, the most direct strategy is to gradually decrease the height of the elevated surface. Moving from a kitchen counter to a sturdy chair, and then to a low step, will increase the percentage of body weight you are pressing until you are ready for the floor.
Another effective technique is incorporating negative push-ups, which focus exclusively on the lowering (eccentric) portion of the movement. Start in the full plank position and lower your body as slowly as possible, taking three to five seconds to reach the floor. This method exploits the fact that the body is stronger during the eccentric phase, helping to build the necessary strength to control the full range of motion. Once you can consistently perform two to three sets of 10 to 15 repetitions of your current modification with perfect form, you are likely ready to attempt a few repetitions of the full push-up.