Correct Push-Up Final Information: How To Carry out Push-Ups With Right Type

The push-up is one of the best exercises on the planet.

It's a basic movement in strength training and an exercise EVERYONE should do regularly.

However, it is also an exercise that is approximate 95% of people do wrong and do wrong.

Fortunately, after reading today's ultimate guide, you will know exactly how to do a proper push-up with proper form:

Before we get started, if you're looking for a way to exercise somewhere (like doing pushups) you might be interested in the new app we made!

Nerd Fitness Journey takes you through a workout routine that can be done anywhere while creating your own superhero!

You can take a free test drive here:

How to set up a correct push-up (staging)

When it comes to pushups, your form is crucial. Each push-up must be performed in the correct form so that your total repetitions measured from workout to workout are equal.

If you did 20 pushups two days ago and did 25 pushups today by walking only halfway down, poking your ass in the air, etc., it's absolutely impossible to tell if you've gotten stronger.

How to get into the correct push-up position:

1) Set your hands on the floor at a distance that is slightly wider than shoulder width.

Draw a straight line from your breast / nipple to the floor – it should be right above your thumbnail.

Depending on your strength and experience, your hands should be angled so that you are comfortable. For me, my hands are set so that my middle finger is pointing straight up and away from me.

2) To relieve wrist pain (If you have poor wrist flexibility) Hold your push-ups by the push-up handles (so your wrists aren't as vulnerable) or a bar:

If you're hardcore, you can do them on your ankles (as long as you're on a semi-soft surface like grass or carpet or broken glass. Wait, scratch the last one).

3) Your feet should be positioned so that they feel correct and comfortable and balanced. For some, that might be shoulder width apart.

For others, your feet might be touching. In general, the wider your feet, the more stable you are for your pushups.

4) Think of your body as a huge straight line – From the top of your head to your heels. Your butt shouldn't be sticking up in the air or sagging. You are essentially holding a plank throughout the movement.

5) If you are having trouble finding the right shape for your body, try the following: Clench your bum, then tighten your abs like you are preparing to be hit.

Your core will be busy and your body should be in that straight line. If you've done pushups wrong, this can be a big change for you.

Record a video of yourself to make sure you're getting it right.

6) Your head should be facing slightly in front of you, not straight down.

I read somewhere that "If you get them right, your chin should be the first part of your head to hit the floor, not your nose."

Looking up can help keep your body in line. However, you can look down if that helps you focus more.

7) On top of your push-up, your arms should be straight and support your weight. You can now do a push-up.

8) I would like to draw special attention to this first step with the hand position: Almost EVERYONE does push-ups with their arms outstretched and shoulders wide. This is bad news bears.

When I looked down at you from above, your arms and body should form an ARROW, not a T.

WARNING: If you've done push-ups with your arms out, it will be much more difficult to do them with the correct form!

How to do a real push-up (correct push-up form with video).

In the 5-minute "Perfect Push-Up" video above showing your and two of our trainers, we walk you through EVERY step of a push-up, including a few variations!

To do a perfect rep of a proper push-up:

  • With straight arms, clenched buttocks and tense abdominal muscles Gradually lower yourself until your elbows are at a 90-degree angle or less. Depending on your experience, age, and flexibility, 90 degrees might be the lowest you can get. Personally, I like to go down until my chest (not my face) hits the floor. That way, I know I'm walking the same route every time.
  • Try not to let your elbows fly out far on each rep. Keep them relatively close to your body and make a note of when they fly out when you get tired.
  • Once your chest (or nose / chin) hits the floor (or your arms fall at a 90 degree angle)Take a short break, then explode again until you're back in the same position.

Do as many as you can until you feel your shape slip (even slightly). You are ready for this set.

This is why you should focus on form over quantity:

  • 10 good pushups and 5 shitty ones are hard to quantify against eleven good pushups.
  • If you can only do 10 of something, write down your results and aim for 11 next time.
  • With the perfect shape, you can track your improvements week after week.

Want to know where push-ups should fall into your exercise routine? I have three options!

1) Try Nerd Fitness Journey!

Nerd Fitness Journey takes you through a bodyweight workout that can be done anywhere (yes, even there). You can try it for free here:

2) Do them as part of our bodyweight beginner workout routine! This workout was used as the first weight training exercise by hundreds of thousands of people.

Grab your beginner body weight routine worksheet. No gym required!

  • Do this workout at home, without any equipment
  • Avoid the Most Common Mistakes Everyone Makes While Exercising Body Weight
  • Learn how to finally get your first pull-up

3) Do your own workout with pushups by following our instructions Instructions for creating your own training! It will walk you through everything you need to create an exercise program for your goals in 10 steps.

How do you train to do pushups? (Where to start if you can't do push ups?)

Don't worry if you can't do push-ups yet. We have a plan to help you get there.

You need to start with an easier push movement and adjust to increasingly difficult types of movements that will eventually result in you doing real push ups.

This is a similar type of advancement that we use for the workouts in Nerd Fitness Journey.

We're going to move from level 1 push-ups to level 4 push-ups:

  • Wall push-ups: Level 1
  • Increased push-ups: Level 2
  • Knee pushups: Level 3
  • Regular push-ups: Level 4


Stand in front of a wall. Ball up your bum, brace your abs, and place your hands against the wall a little wider than shoulder width.

Step backward with your feet until your arms are fully extended and support your weight (generally a decent step back with both feet will do). Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and then explode back to the starting position.


Do 4 sets of pushups every other day with a 2-minute break between sets. Keep track of how many reps you can do WITH CORRECT FORM for each sentence in a notebook for easy comparison with previous workouts. Once you can do 4 sets of 20 wall pushups, you can move on to knee pushups.


As we show in this video above from Nerd Fitness Prime, elevated pushups are exactly what they sound like – Your hands are on a raised surface, whether it is as high as a kitchen table or just a few blocks from the floor. It depends on your strength and experience.

If you've just gotten down from wall push-ups, pick something that is at the right level for you – I generally find the back of a park bench or the side of a picnic table to be a perfect height for incline pushups. How so:


Do 4 sets of pushups every other day with a 2-minute break between sets. Again, keep an eye on all of your stats to see how many correct form repetitions you can do in each sentence. Once you can do 4 sets of 20 reps, it's time to switch to either regular push-ups, knee push-ups, or a lower height to keep your hands supported.

Once you can do 4 sets of 20 reps, it's time to switch to either regular push-ups, knee push-ups, or a lower height to keep your hands supported.

Try doing your elevated pushups on the stairs in your house to work on your progress. As you get stronger, you can move your hands down and down until your hands are on the floor.


once If you want to do wall or elevated pushups, move on to knee pushups. Your shoulder and hand position looks like a normal push-up (an "arrow", not a "T"), but you stabilize on your knees instead of your feet. As shown here:


Once you can do 4 sets of 20 repetitions on your knees, it's time to start thinking about regular pushups.

To recap, if you can't do a regular push-up, go from:

  • Wall push-ups: Level 1
  • Increased push-ups: Level 2
  • Knee pushups: Level 3
  • Regular push-ups: Level 4

How do I know the above progress is working? Well, it's exactly the plan we use with Nerd Fitness Journey!

Here you can see how we scale our body weight training:

What are other types of pushups? (Push-up variations)

Basic pushups can get boring …

Fortunately, there are dozens of variations that make it harder for you.

When you've got pushups out in perfect shape, as your job is, (1) try some of these expanded variations for size.

Click each to see a video demonstration (these are some of the push-up variants of NF Prime):

# 1) one-legged pushups: Introducing variety and balance by removing one of your legs for less stabilization:

# 2) side-to-side pushups – Get into the classic push-up position and move your hands further apart. For now, just sink into one arm – you should feel as though you are carrying a majority of your weight.

To complete the rep, slide it horizontally to the other arm and push it up. The further apart your hands are, the greater the percentage of your body weight that is carried by that side of your chest / shoulder and arm (making it harder)!

# 3) decline pushups – These work your shoulders and triceps more than normal pushups.

# 4) diamond pushups – – Keeping your arms tight by your sides, twist your hands outward and hold your elbows tight as you lower your body. Works your triceps like crazy.

# 5) Pushups for dive bombers – – funky, difficult, but oh so funny. I would explain, but just watch the video

# 6) Plyometric pushups – – These are brutal and will wear you down after a few repetitions. Just don't hurt yourself aAnd smash your face during a failed attempt (not that I ever did that. Shut up, my face always looks like this)!

# 7) Handstand Pushups – This goes without saying, but you should be able to do a proper handstand before attempting this!

Kick against a wall and slowly lower yourself down until your head gently touches the floor without moving your elbows to the side (which can destroy your shoulders and elbow joints).

Then get up again.

Turn some of these advanced pushups into your workout routine and you are well on your way to some great strength training.

If you'd like more tips on building strength, we also have a comprehensive guide: Strength Training 101: Everything You Need To Knowwhen you sign up for Rebellion (this is our community) below:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

How to get better at pushups

So you've learned how to do a push-up, you can do a few of these, but you want to get better!

Here are some tips to help you do this:

  1. Get well! When you lose weight (that's 80% nutrition!), You have to move less weight than before, which makes your push-ups easier to handle. Have you had problems losing weight in the past? Read our article "Why can't I lose weight?" to find out why.
  2. Don't cheat on the last few pushups – If you are tired, you can easily give up on good form in the final reps. Once you do a push up for bad form, you're done. Finish your four sentences, write down your numbers, and next time try to beat those numbers.
  3. When you start out, don't do pushups for two days in a row. You need to give your muscles time to rebuild and recover – start at least 48 hours between your push-up adventure. But when push-ups became a warm-up exercise for you – You can do them every day if you want. If you are advanced this is what you can consider a PLP program.
  4. Get enough protein into your system after you stop exercising – Protein will help rebuild the muscles you just broke down on pushups and rebuild the same muscles that are stronger than before. Check out our ultimate protein guide for some tips on how to increase your protein intake.
  5. When you can do 4 sets of 20-25 push-ups in perfect shape with no sweat, it's time to look into push-up variations to keep things interesting.
  6. Build your core with boards – This will help keep your core strong so it isn't the weakest link in your proper shape.

These 6 tips are a great addition to your strength training plan. Hold on and before you know it, you'll be doing one arm pushups like Batman.

What's this? You have no plan to build strength !!! Well then…

What's your strength building plan?

It makes me sad when we receive emails from people who are struggling and working hard to get healthier, doing better pushups, and just don't seem to be making any progress.

If that is you you're not alone!

1) Consider working with an online coach (or personal trainer).

We've helped people learn push-ups and other bodyweight exercises 1-to-1 online coaching program: We develop programs for busy people to cut the noise and only get results

Have a trainer in your pocket. Not literally, of course. That would be crazy. Find out here how we are changing lives with our coaching program:

2) working out at home and needing a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

Try your free trial here:

3) Join our community! We have hundreds of thousands of people and I send out two free emails every week to help them improve their lives. Join our free community today and I'll send you a dozen free e-books including tons of training plans that you can do anytime, anywhere.

Join the community by logging in to the box below:

Grab your beginner body weight routine worksheet. No gym required!

  • Do this workout at home, without any equipment
  • Avoid the Most Common Mistakes Everyone Makes While Exercising Body Weight
  • Learn how to finally get your first pull-up

YOUR MISSION SHOULD CHOOSE TO ACCEPT IT: Go home, set up a camera, and check your form on your pushups.

Hope you find that your form is as good as you expected it to be, but if it doesn't, you will get something to work on.

Do a few pushups and work on getting better with them every day.

You will go from level 1 to level 4 pushups and beyond!


PS: Not to brag, but I was typing this entire article while doing one-handed push-ups.

PPS: Okay, no I don't. But it would have been cool if I did, wouldn't it?

PPPS: No? Fine. Sigh.


Photo source: (2)

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