A few years ago I published a video on Youtube on How to Do a Push-Up, which has since attracted over 500k+ views.
When I watch this video now, I wish I included just three tips that I've since learned. My clients are able to use nearly perfect push-up form almost immediately after learning these tips.
Tip #1 -- Practice Air Push-Ups
The air-push up is a brilliant tip that I learned from Brett Jones of StrongFirst to help you feel proper push-up form without actually doing a push up.
While standing straight, extend your arms in front of you so that the top of your palm is in line with the top of your shoulder. Pull your hands back toward your chest, then push out forward again.
You'll notice that your elbows are staying closer to your sides where they belong to help generate maximum power. One of the most common push-up mistakes is flaring out the elbows out instead of keeping them closer to your sides.
As you practice air-push ups, you are using perfect push-up form. You're just standing up.
Tip #2 -- Push-Up = Moving Plank
When you perform a push-up, the only parts of your body that should be moving are your arms. Everything else should be stiff as a board like a plank. Some very common push-up mistakes include the head and neck moving up and down, or the hips and torso moving as the push-up is being completed.
Ideally, your head, neck, shoulders, hips, knees, and feet should be roughly in one line that is completely straight and does not change. The push up when done properly is a very strong position that can help improve your core strength and stability.
Tip #3 -- Lock Your Shoulders Down
Keeping your shoulders down away from your ears can help protect your shoulder joint and yield the greatest strength output. There is a common tendency for people to shrug their shoulders toward their ears when completing a push-up.
So how do you ensure your shoulders are locked down properly and your lat (latissimus dorsi) muscles are contracted?
If you think about pulling the floor toward you as you lower down to the ground and twist your hands outward, it will help engage the lat muscles to stabilize your shoulder. The push-up is a full body exercise, not a chest exercise!
When your lat muscle underneath your shoulder is contracted, it immediately pulls your shoulder back and down away from your ears, which makes your very mobile shoulder much more stable. I want to thank Chris McGrath of Movement First for this tip.
A few more tips to help you refine your form:
1) Breathe in through your nose as you lower down, than forcefully out through your mouth on the way up.
2) Squeeze your glutes and draw your rib cage down to help flatten your lower back so it does not excessively arch.
3) Take about two seconds to lower, than about one second to push up. It's not a race; feel the exercise and stay stiff with high tension.
Finally, depending on your shoulder mobility, you may need to stop half way down instead of descending so far so that your chest nearly touches the floor. If your shoulders start rounding forward as you descend, stop right before that point.
After applying these tips, you may notice a proper push-up is harder than what you may have done in the past and also more effective.
Give these tips a try and let us know what you think!
For more articles and videos, visit BuiltLean, or join the conversation at our Facebook page.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.