Push-ups: how to perform them.
The push-up is the most democratic pressing exercise out there: zero equipment, just your bodyweight, and complete work on chest, shoulders and triceps with your core forced to act as a bridge. Easy to start, hard to actually nail: the difference comes down entirely to your setup.
Starting position
- Hands on the floor slightly wider than shoulder width, fingers slightly spread, positioned at chest height (not shoulder height).
- Body in a straight line from heels to head: glutes squeezed, abs braced, gaze on the floor just ahead of your hands.
- Shoulder blades free to move: they retract on the way down, protract on the way up.
Proper form
- Lower yourself bending your elbows to about 45° from your torso, not flared out to the sides.
- Bring your chest down to a fist's distance from the floor (or touch it), maintaining your body line.
- Push the floor away from you, without arching your back or letting your hips rise first.
- At the top, extend your elbows fully and let your shoulder blades protract: that final piece is part of the movement.
- Every rep starts from a locked-in setup: if the line breaks, the set is over.
When to inhale, when to exhale
Inhale on the way down, exhale as you push. On longer sets, keep the rhythm steady: broken breathing is an early sign of broken form.
Mistakes to avoid
The banana and the tent are the two classic ways to steal work from your core. Squeeze your glutes and brace your abs: the body is one solid plank from start to finish.
Flaring your elbows out to 90° dumps the stress onto your shoulders. Keep them at about 45° from your torso: you'll push harder and your shoulders will thank you.
Dropping four inches isn't a push-up. Chest near the floor and arms fully extended at the top: if you can't hit full range, drop back to an easier progression.
DAWT tip. If the full push-up still isn't there, don't fall back on your knees: use an elevated surface (bench, bed, wall) and lower it week by week. Same mechanics, difficulty dialed to your level, measurable progression.
Variations and alternatives
Quick answers
How many push-ups should I be able to do?
Progression matters more than hitting a specific number: 10-15 clean reps is a solid base, 25-30 is a great level. Once you're clearing 20 with ease, add difficulty (weighted vest, feet elevated, slow tempo) instead of just piling on reps.
Do push-ups build chest muscle?
Yes, as long as they're still a challenge: for a beginner they're more than enough. Once your sets go past 20-25 easy reps, for hypertrophy you're better off adding load or moving to harder variations, keeping push-ups as finishing volume.
Related exercises
How much should you load on this exercise?
DAWT's AI coach tells you, set by set: it builds your plan around your goals, auto-regulates the load from your real effort and corrects you while you train. Download the app and start free.
