Push-ups are a powerful bodyweight exercise that targets multiple muscle groups – but incorrect form can hinder your progress and lead to injury. If you can master your push-up technique, you can maximize your strength gains and reduce strain. Here’s how to improve your push-up form in five simple steps!
1. Align Your Hands and Shoulders
Proper hand placement is crucial for a push-up. Place your hands shoulder-width apart and directly under your shoulders. This alignment ensures your body is balanced and targets the right muscles, including your chest, shoulders, and triceps.
A common mistake is placing your hands too wide or too narrow, which can compromise form and reduce the effectiveness of the exercise.
2. Engage Your Core
Your core plays a key role in stabilizing your body during push-ups. Tighten your abs and glutes to maintain a straight line from your head to your heels. This prevents your hips from sagging or lifting, which can strain your lower back and reduce muscle engagement.
3. Keep Your Elbows at a 45-Degree Angle
To protect your shoulders, keep your elbows close to your body as you lower yourself. Aim for a 45-degree angle between your elbows and torso. Flaring your elbows out too wide can put unnecessary stress on your shoulder joints.
4. Lower Your Body with Control
Slowly lower your chest toward the ground, stopping an inch or two above the floor. Controlled movements help activate more muscle fibers and prevent injuries caused by rapid, jerky motions.
Hi! My name is Kimmy B, I am the co-host of the We’reHard podcast. I have a passion for fitness, nutrition and a healthy lifestyle. I’ve always loved working out and staying active but recently found my groove in the fitness industry.