HOW TO DO A PERFECT PUSH UP

Published: 17/12/2025 | Written by: Ethan Allen

Push-ups are one of the best exercises for building upper-body strength, core stability, and full-body control – but they’re trickier than they look! In this guide, HYROX athlete and Sports Direct ambassador Ethan Allen shows you how to master the perfect push-up, avoid common mistakes, and safely progress from beginner variations to full reps. Whether you’re just starting out or getting back into training, nailing this move will give you a strong foundation for overall strength and fitness.

The holidays are over, resolutions are kicking in, and a lot of people are stepping into the gym for the first time in a while. One of the most effective movements you can start with is also one of the simplest: the push-up. No equipment, no excuses – just pure upper-body strength, core control and technique.

For me, the push-up has always been a benchmark movement. If you can control your bodyweight well, everything else in the gym becomes easier. But like any “simple” exercise, the details matter. Good form builds strength. Bad form builds habits that will slow you down or get you injured.

Here’s how to perform the perfect push-up, what to avoid, and how to progress from wherever you’re starting.

WHY PUSH-UPS ARE SO EFFECTIVE?

Push-ups work far more than just the chest. A proper push-up trains:

• Chest
• Shoulders
• Triceps
• Core
• Glutes
• Upper back stabilisers

It’s a full-body movement disguised as an upper-body exercise. That’s why I programme it into almost every training phase – strength, power, conditioning, or HYROX prep. I often also use push-ups as a ‘burner’ in a superset.

PROPER PUSH-UP FORM

1.  Set Your Hands & Body Position

• Hands slightly wider than shoulder width
• Fingers spread, gripping the floor
• Wrists stacked under elbows at the bottom
• Body in a straight line from head to heels
• Squeeze your glutes and brace your core – this protects your lower back

Think of it like a moving plank. If your midline collapses, everything else follows.

2. Lower With Control

• Elbows at roughly a 30–45° angle from the body
• Chest travels between the hands
• Lower until your chest is just above the floor
• Keep your neck neutral (no looking up or dropping the head)

3. Press Back Up

• Press through the palms
• Keep your ribcage down
• Maintain one straight line – no hips lifting first
• Lock out fully at the top

4. Breathing

• Inhale on the way down
• Exhale as you press up
• This stabilises your core and creates more power

COMMON MISTAKES (& HOW TO FIX THEM)

1. Sagging Hips

Cause: A weak core or lack of tension throughout the body causes your hips to drop toward the floor. This puts unnecessary strain on your lower back and reduces the effectiveness of the push-up.

Fix: Focus on squeezing your glutes and bracing your core as if preparing for a punch to the stomach. Think “ribcage down” to keep your spine neutral and your body in a straight line from head to heels.

2. Elbows Flaring Out

Cause: When you lose shoulder control or try to push too hard, your elbows flare out to the sides. This can put extra stress on your shoulder joints and reduce power.

Fix: Keep your elbows tucked at about a 30–45° angle from your torso. This positioning protects your shoulders and engages your chest and triceps more effectively.

3. Half Reps

Cause: Often caused by ego or fatigue, half reps mean you’re not lowering your chest fully or not fully extending your arms at the top. This limits strength gains and builds poor movement patterns.

Fix: Prioritise quality over quantity. Use a full range of motion every rep – even if that means doing fewer push-ups – and build up gradually.

4. Head Dropping

Cause: Trying to reach the floor with your chin causes your head to drop and your neck to extend unnaturally, risking strain.

Fix: Maintain a neutral spine by looking slightly ahead or down, keeping your neck in line with the rest of your body. Aim to lower your chest to the floor, not your head.

5. Hands Too Wide

Cause: Some people place their hands too far apart, hoping to make the push-up easier. However, this compromises stability and reduces the involvement of key muscles like the triceps.

Fix: Position your hands just outside shoulder-width. This provides a strong, stable base and better overall muscle engagement.

BEGINNER FRIENDLY VARIATIONS (AND WHY THEY MATTER)

These aren’t “easier push-ups” – they’re progressions designed to build strength, control, and proper form gradually without encouraging compensations or bad habits.

1. Knee Push-Ups

Why: By supporting your lower body on your knees instead of your toes, you reduce the load and make the movement more manageable. This helps you focus on maintaining perfect alignment and building core strength without sacrificing form.

Keep in mind: Make sure your hips stay extended in line with your body, rather than sagging or sitting back. This keeps your core engaged and prepares you for full push-ups.

1. Incline Push-Ups

Why: Performing push-ups with your hands elevated on a box or bench reduces the amount of bodyweight you’re pushing, while maintaining the same movement pattern as a full push-up. This makes it easier to control your form and build strength.

Keep in mind: The higher the incline, the lighter the load. As you get stronger, lower the box or bench to increase difficulty and build toward full push-ups.

1. Wall Push-Ups

Why: This is a great starting point for absolute beginners, those returning from injury, or anyone needing to build foundational strength slowly. Doing push-ups against a wall places minimal load on your muscles while allowing you to practice core control and proper movement mechanics.

Keep in mind: Move slowly and stay tight through your whole body to develop the core engagement needed for more challenging variations.

PROGRESSION PLAN – BUILDING YOUR PERFECT PUSH-UP

Here’s a simple, effective way to build clean reps:

Weeks 1-2

• Wall or incline push-ups
• 3 sets of 8-12 reps, 2 to 3 times per week

Weeks 3-4

• Incline or knee push-ups
• 3 to 4 sets of 8-12 reps, 2 to 3 times per week

Weeks 5-6

• Full push-ups, even if it’s just 3-5 reps per set
• Aim to add 1-2 reps each week

Once you can complete 3 sets of 10 full push-ups with perfect form, you’ve built a strong foundation. From there, progression becomes easier:

• Add tempo (e.g., 3 seconds lowering, pause, then controlled pressing up)
• Increase reps
• Add volume by adding extra sets
• Try more advanced variations like decline push-ups or weighted push-ups

The perfect push-up isn’t about rushing or forcing reps – it’s about control, consistency and understanding your body. Start where you are, build good habits, and progress step by step.

Whether you’re new to training or picking things back up after the holidays, mastering this movement will carry over into everything else you do in the gym.

If you can control your bodyweight, you can control your strength.

Follow me @eeallen_ for more training breakdowns, technique tips and beginner-friendly strength guidance.