Unlocking the Secrets to a Better Pushup

October 24, 2023 | Michael Holland

Unlocking the Secrets to a Better Pushup

Pushups are one of the most effective upper-body exercises for building strength and muscular endurance. While there are countless variations, mastering the basics is the key to getting better results and avoiding injury.

Here are three simple tips to help you perform the perfect pushup.

Mind Your Hand Placement

Keep your hands directly under or slightly outside your shoulders.
Avoid placing your hands too high.
Don’t let your elbows flare straight out.
Lower yourself with control.
Keep your upper arms about 45° from your torso.
Squeeze your shoulder blades together as you lower.

Solution: Proper hand placement keeps your shoulders in a safe position while activating the correct muscles.

Embrace Core Stability

Keep your body in a straight line.
Brace your core throughout the movement.
Squeeze your glutes and quads.
Avoid letting your hips sag.
Resist twisting as you move.

Solution: A strong core helps maintain proper alignment and improves pushup performance.

Use Sensible Progressions

Master the basic pushup first.
Avoid unnecessary advanced variations.
Add resistance bands for progression.
Slow down the lowering phase.
Push up explosively with control.

Solution: Progress gradually to build strength safely and efficiently.

Perfecting the pushup comes down to proper hand placement, strong core stability, and smart progression. Focus on these fundamentals, and you’ll improve both your strength and technique.