PERFECT Push-up Form Checklist - 4 Common Mistakes

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Pushups are the most basic body weight exercise to work the chest muscles. They look simple and easy to do but unfortunately, many beginners and even people who have been exercising for years are still performing pushups and incorrectly. As a result, not only are they not maximizing chest muscle development, they also are prone to injury.

So in this video, I’m going to show you how to do the most basic pushup using perfect form. There are variations to doing pushups but for the sake of keeping this video simple, I’m just going to be teaching you the most basic pushup. And afterwards, I’m going show you the common pushup mistakes that you could be doing even knowing.

Let’s begin with the starting position. For your hand position, you want to place your hands just slightly wider than shoulder width. Your wrist should be vertically aligned with your shoulders. For your body position, you want to keep your body as straight as possible. To do this, you need to contract your core, Glute and leg muscles. For your shoulder position, you want to keep it depressed and protracted, which your shoulder blades.

Now we are ready to do a pushup. As you lower your body, you want to move your body slightly forward so that your hands are slightly below your chest when your body reaches the bottom position. Retract your shoulders, so that your shoulder blades move towards each other. Attempt to keep your forearms vertically straight as possible, pointing your elbows back and not to the side. You want to do a full range of motion from the too all the way to the bottom to fully engage the entire chest.As you push your body up, be sure to keep your body straight, elbows pointing back, shoulders depressed and chest out.

Once you reach the top, you should be in the same position as you started with the wrist directly under the shoulders.

And that’s how you perform the perfect pushup.
To sum up, here are the key points:
1. Place your hand shoulder width position
2. Depress your shoulders
3. Keep body straight
4. Point elbows back
5. Full range of motion

Here are 4 common mistakes.

1. Shrugged shoulders - when your shoulders are shrugged, you are engagement a lot of your traps and shoulders which reduces the tension on your chest. To avoid this mistake, Keep your shoulders depress.

2. Arched upper back and Sagging lower body- this occurs when You are not engaging your shoulders, core, glutes and legs, so you need to engage them to keep your body straight

3. Elbows flared out - puts stress on your shoulders. keep elbows point back

4. Partial Range of motion - You are not engaging the entire chest doing partial range. Do full range.

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I’ve watched like all ur stories almost now, I think you saved mine and a lot of others a lot of back pain and injuries ❤ thanks a lot brother Im grateful for your videos ✌️💪

Spacepotato

You are the best fitness trainer on YouTube! Perfect instructions!!

shantadurga

Hey I’m watching you right now in gym class now I’m dead 😵

alexissanchez

I don't like push ups because I have no power in my arms. But I really enjoy your videos how you show whats right and wrong

fitfatal

Great content thank you. Just started my calisthenics journey at age 55. Really helpful.

bodyweightcalisthenicshome

If I knew about this video some months ago, i wouldn't have had my shoulder hurt so badly. Great content !

raoni

I've been needing this video, awesome

sjo

Could be the best push up teaching ever, thanks a lot

thkun

Great Video... Your Method Of Teaching Is A Role Model For Many, I Am Also Trying To Do The Same 😊🙌🏻

VaibhavMW

Thank you for the tutorial and keeping it simple.

Espoboogie

wow well explained..can you do a video on how to do pull-up. thanks

marionsabandal

Great tutorial, well explained. Like to see more video of deadlift, squat, exercises for strong legs

shantitanna

thank you very much, ill try to correct my form asap

ayasurya

Finally found a video that helps correct my form! Thanks! (It is when you say ‘move ya body slightly forward’ As first i had no clues why my arms went to the side)

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