Fix Your Push-Ups: How to Do Push-Ups Correctly

A correct push-up starts from a high plank with the hands directly under the shoulders and the body in one straight line from head to heels. Lower with the elbows at roughly 45 degrees from the torso, chest to just above the floor, then press back up while keeping the core and glutes engaged. The video covers the full form breakdown, the four most common faults, and how to scale the movement if you cannot yet do a full rep.

What is the correct push-up form?

What are the four most common push-up mistakes?

• Sagging hips — strains the lower back; keep the core engaged throughout.
• Hips too high — turns the movement into more of a shoulder press.
• Flaring elbows — loads the shoulders; keep them tucked to about 45 degrees.
• Partial reps — the video calls for full range of motion.

How do you build up to a full push-up?

The video gives three entry points: incline push-ups with the hands on a bench or other elevated surface, prioritising quality over quantity — its framing is that five clean reps beat 20 sloppy ones — and negatives, where you lower slowly and reset at the top. Muscles listed as worked are the chest, triceps and anterior deltoids as primary movers, with the core, glutes and lower back stabilisers working to hold the line.

Read the research behind it

Push-ups are the anchor movement of most no-equipment programmes. For how they fit into a full routine, see our bodyweight training guide, and for what the research says about holding positions under tension rather than moving through them, our article on isometric and calisthenic training.