Why Push-Up Form Matters

The push-up is one of the most effective bodyweight exercises, but only when done correctly. Poor form can lead to:

  • Shoulder injuries
  • Lower back pain
  • Wasted effort
  • Limited results
This guide will teach you perfect push-up form and how to fix common mistakes.

The Perfect Push-Up: Step by Step

Starting Position (The Plank)

Hand Placement

  • Hands slightly wider than shoulder-width
  • Fingers spread and pointing forward
  • Hands positioned under or slightly below shoulders
  • Weight distributed across entire palm

Body Alignment

  • Body forms a straight line from head to heels
  • Core engaged (belly button pulled toward spine)
  • Glutes squeezed
  • Head neutral (looking at floor about 1 foot ahead)

Feet Position

  • Feet together or hip-width apart
  • Weight on balls of feet
  • Toes tucked under

The Descent (Lowering Phase)

Movement Pattern

  • Bend elbows to lower body toward floor
  • Keep elbows at 45-degree angle from body (not flared out)
  • Lower until chest nearly touches the ground
  • Maintain straight body line throughout

Breathing

  • Inhale as you lower down
  • Controlled, steady descent (2-3 seconds)

Key Checkpoints

  • Elbows tracking over wrists
  • Core stays tight
  • Hips don't sag or pike up
  • Shoulders stay away from ears

The Ascent (Pushing Phase)

Movement Pattern

  • Push through palms to extend arms
  • Drive the floor away from you
  • Maintain body alignment
  • Full arm extension at top

Breathing

  • Exhale as you push up
  • Powerful but controlled movement

Key Checkpoints

  • Shoulders don't shrug up
  • Hips rise with shoulders (not before)
  • Arms fully extend (don't stop short)

Common Push-Up Mistakes and Fixes

Mistake #1: Sagging Hips

What It Looks Like:

Hips drop toward the floor, creating an arch in the lower back.

Why It's Bad:

  • Strains lower back
  • Reduces core engagement
  • Makes push-up easier (cheating)

How to Fix It:

  • Squeeze glutes hard
  • Engage core like bracing for a punch
  • Practice holding a plank first
  • Use a mirror or Fitnit's form feedback

Mistake #2: Piking Hips Up

What It Looks Like:

Hips pushed up toward ceiling, forming an upside-down V.

Why It's Bad:

  • Reduces chest activation
  • Makes movement less effective
  • Often indicates weak core

How to Fix It:

  • Focus on keeping body in straight line
  • Look at a point on the floor ahead (not at feet)
  • Practice planks to build core strength

Mistake #3: Flared Elbows (T-Shape)

What It Looks Like:

Elbows point straight out to sides, forming a T with the body.

Why It's Bad:

  • Major stress on shoulders
  • Can cause rotator cuff injuries
  • Less chest engagement

How to Fix It:

  • Keep elbows at 45-degree angle
  • Think "arrow shape" not "T shape"
  • Point elbows slightly toward feet

Mistake #4: Partial Range of Motion

What It Looks Like:

Not lowering all the way down or not fully extending arms.

Why It's Bad:

  • Reduces muscle activation
  • Limits strength gains
  • Cheating yourself

How to Fix It:

  • Lower until chest nearly touches floor
  • Fully extend arms at top
  • Use Fitnit to ensure proper depth

Mistake #5: Forward Head Position

What It Looks Like:

Head jutting forward or looking up.

Why It's Bad:

  • Strains neck
  • Disrupts body alignment
  • Can cause headaches

How to Fix It:

  • Keep head neutral
  • Look at floor about 1 foot ahead
  • Tuck chin slightly

Mistake #6: Bouncing Off the Floor

What It Looks Like:

Using momentum by bouncing chest off floor.

Why It's Bad:

  • Can injure sternum
  • Reduces muscle tension
  • Makes counting reps inaccurate

How to Fix It:

  • Pause briefly at bottom
  • Control the entire movement
  • Touch, don't bounce

Push-Up Progressions

If Standard Push-Ups Are Too Hard

Level 1: Wall Push-Ups

  • Stand facing wall
  • Place hands on wall at shoulder height
  • Perform push-up motion against wall

Level 2: Incline Push-Ups

  • Hands on elevated surface (bench, stairs)
  • The higher the surface, the easier
  • Progress to lower surfaces over time

Level 3: Knee Push-Ups

  • Knees on ground
  • Still maintain straight line from knees to head
  • Good transition to full push-ups

If Standard Push-Ups Are Too Easy

Level 5: Diamond Push-Ups

  • Hands close together (thumbs and index fingers touching)
  • Targets triceps more

Level 6: Decline Push-Ups

  • Feet elevated on surface
  • Increases difficulty and upper chest activation

Level 7: Archer Push-Ups

  • Wide hand placement
  • Shift weight to one arm at a time
  • Great for building toward one-arm push-up

Using Technology for Perfect Form

The Problem with Self-Assessment

You can't see yourself while doing push-ups:

  • Mirror shows limited angle
  • Can't feel subtle form breaks
  • Easy to develop bad habits

How Fitnit Helps

Fitnit uses AI to watch your form and provide real-time feedback:

  • Alerts when hips sag
  • Counts only full-range reps
  • Tracks form quality over time
  • Shows exactly what to fix
It's like having a personal trainer watching every rep.

Sample Push-Up Workout

Beginner (Weeks 1-4)

  • 3 sets of 5-8 reps
  • Focus entirely on form
  • Rest 90 seconds between sets
  • 3 times per week

Intermediate (Weeks 5-12)

  • 4 sets of 10-15 reps
  • Add tempo variations
  • Rest 60 seconds between sets
  • 3-4 times per week

Advanced (Ongoing)

  • 5 sets of 15-20+ reps
  • Include variations (diamond, decline)
  • Rest 45 seconds between sets
  • 4 times per week

Conclusion: Perfect Practice Makes Perfect

The push-up is a foundational exercise that deserves respect. Take time to master proper form before chasing high rep counts. Quality always beats quantity.

Get Real-Time Form Feedback

Download Fitnit free and let AI help you perfect your push-up form. Every rep, every set, with instant feedback to keep you on track!