You’re Doing Pushups Wrong — Here’s How to Correct Them

Measuring fitness comes in many different ways. You can run a mile, lift weights or do chin-ups at the gym. However, it doesn’t get much better than the classic pushup. This exercise engages your entire body and provides a solid workout. Unfortunately, some guys mess them up due to improper form or slacking. Here’s how to do a pushup correctly and fun variations to challenge your body. 

How to Do a Pushup Correctly

Remember gym class when the coach would get mad if you did an exercise wrong? Those days are over. Here’s how to do a pushup correctly by focusing on the form. Lay the foundation for the pushup to make it more manageable. 

1. Start With the Hands

Your hands determine the pushup movement, so start by setting them flat on the floor. Align your hands with your hips and ensure your fingers point forward. Letting your hands face outward could feel awkward, and inward is a variation you can learn later. First, you must know how to do a traditional pushup.  

2. Adjust Your Feet

Next, your feet must be in an optimal position. Like the hands, your feet should align with your hips. Some guys keep their feet together, but this idea isn’t optimal. Give your feet space in between to make the pushup easier. Do you need shoes for pushups? Footwear is a personal preference. Test the exercise with and without shoes to see your comfort level.

3. Position Your Back 

Research shows 28% of American adults report having back pain. How can you mitigate it? Start with a good pushup form for your back. Position your back so it slightly curves upward. While you don’t want an arch, you don’t need an incredibly straight line from your head to your heels. Imagine your head, back, glutes and legs as an obtuse triangle. 

4. Align Your Head

The head is another crucial position for alignment. Shoulder alignment is a common theme, and you’ll replicate it here. Adjust your head to align with your shoulders, but don’t feel obligated to look up. You could unnecessarily strain your neck and injure your head. Tuck in your chin and stare slightly down at the ground. A slight tilt will suffice your head and reduce the injury risk.

5. Do the Pushup

Now, it’s time for the show to begin. Lower your body near the ground, but don’t let your stomach or knees touch the floor. Focus on your abs and hips to engage your core. A proper pushup aims to touch the ground with your chest. Do each rep slowly to ensure your body gets the most from resistance. Quick pushups don’t test your muscles as much!

6. Avoid Crucial Mistakes

Pushups can be hard on your first attempt, so it can be tempting to mess them up. However, you shouldn’t let your body compromise the exercise. Here are a few mistakes to avoid when positioning your pushup:

• Flaring the elbows: When your elbows are out, you unnecessarily strain your shoulder. Keep your elbows tucked in and close to your body. 
• Not going down: Lowering your body seems easy, but it prepares the elevation. Get your chest as close to the ground as possible to maximize your pushups. 
• Rushing the reps: Take your time with the pushups because they are an incredible workout for your body. Quick reps encourage poor form and wasted exercise. 

How to Do a Pushup Variation 

Practice the traditional pushup until you feel comfortable with the exercise. Once you’ve mastered it, you can practice variations. 

What is the point of these alternatives? Learning how to do a pushup variation makes it harder and targets other parts of your body. Here are six alternate pushups to learn. 

1. Clap

This pushup is among the most popular variations because it can impress your friends. As the name suggests, you clap your hands each time you push your body in the air. You’ll need more power to elevate your body in the air long enough for your hands to touch. Your body should land on the ground like usual, so readjust your hands to prepare for the next rep. 

2. Diamond

Diamond pushups are among the most popular alternatives because of their muscle benefits. This variation improves your bench press and increases muscle mass in your triceps, making them worth a shot. Do a diamond pushup by forming a triangle with your left and right hands. Your thumbs and index fingers should touch. The rest of the pushup should proceed like normal. 

3. Military

Military pushups get their name from their difficulty, demonstrating how gruesome training can be in the armed forces. The difference between the two styles is the arm placement. Military pushups are more difficult because your arms are closer to your sides, thus challenging your triceps and lats. Add military pushups to your tricep workout regimen to add muscle definition. 

4. One-Foot Elevated

How can you focus on your legs during your pushups? Try doing the traditional pushup while elevating one leg each time. This position may initially feel awkward, but the pressure builds strength. The leg on the ground feels the resistance and is terrific on leg day. Do 10 reps on one leg before alternating with the other. Increase the load as you perfect the exercise.

5. Sphinx

Have you been to Egypt? If not, you can recreate the Sphinx at home with this pushup variation. Sphinx pushups are another terrific tricep exercise because they push the tension to the bottom of your arms. Do a sphinx pushup by lowering your body into a plank position. Unlike regular pushups, your elbows touch the ground. Use your arms to push your body up and down.

6. Spiderman

The Spiderman pushup is one of the most complicated alternatives you can do. Imagine your personal trainer combined pushups with mountain climbers because that’s what this variation looks like. Each rep requires moving one leg toward your shoulder, alternating legs with each movement. You might get weird looks in the gym, but it’s effective. While pushups work your core muscles, this variation is tremendous for your abs. 

How to Do a Pushup the Right Way

Pushups are a classic gym class exercise. While they can be challenging, they’re a worthwhile workout regimen because they transform your entire body. Learning how to do a pushup and its variations is a game-changer for your fitness routine.