Proper Pushup Form
Pushups are one of the best bodyweight exercises for building upper body strength. They target the chest, shoulders, triceps, and core. But to maximize the benefits, use proper form:
- Hands shoulder-width apart directly below your shoulders
- Feet together, legs extended straight back
- Keep your back flat, glutes and core engaged
- Lower your body until chest nearly touches the ground
- Push back to starting position
Avoid sagging hips or arching back. Keep elbows close to sides. Go down and up in a controlled motion.
Pushup Variations
Once standard pushups get easy, try these variations:
-
Incline Pushups
Place hands on elevated surface to reduce resistance
-
Decline Pushups
Place feet on elevated surface to increase resistance
-
Diamond Pushups
Bring hands together in diamond shape to work triceps more
-
Clapping Pushups
Add a clap between reps for explosive power
You can also play with hand position width, foot position, and elevation to target muscles differently.
Pushup Routines
Aim for 2-3 pushup workouts per week. Sample routines:
- 3 sets of 10-12 reps
- 5 sets of 5 reps, increasing difficulty each set
- 4 sets to failure, starting easy and ending hard
Start with a number you can complete with good form. Increase reps or sets over time. Rest 1-2 minutes between sets.
For greater results, combine pushups with squats, planks, burpees, and other bodyweight exercises in high-intensity interval training (HIIT) circuits.
You can also use weighted vests or backpacks to add resistance as you get stronger. But focus on quality reps over quantity.
Check back as we continue adding the latest pushup techniques, workout ideas, and training advice!