Push-Up Form: 5 Mistakes to Avoid and How to Progress

Learn proper push-up form, the five most common mistakes, and an easy progression from wall push-ups to full push-ups.

The push-up is a classic for good reason. It needs no equipment and works the chest, shoulders, triceps and core at the same time. It's also an exercise where small form mistakes are very common, and fixing them makes the move both safer and more effective.

How to do a push-up

1. Start in a high plank with your hands slightly wider than your shoulders and fingers pointing forward.
2. Make a straight line from your head to your heels. Squeeze your glutes and tighten your core.
3. Lower your chest toward the floor by bending your elbows, keeping them at about a 45-degree angle from your body.
4. Go down until your chest is a few centimetres from the floor.
5. Press the floor away to return to the start, keeping your body in one straight line.

Mistake 1: Sagging hips

If your hips drop toward the floor, your lower back takes the strain.

Fix: squeeze your glutes and brace your core as if holding a plank. If you can't keep your hips up, use an easier variation from the list below.

Mistake 2: Hips piked up high

The opposite problem shortens the movement and takes work away from your chest.

Fix: imagine a broomstick resting along your back, touching your head, upper back and hips.

Mistake 3: Elbows flared out wide

Elbows sticking straight out to the sides, making a "T" shape, can put stress on the shoulders.

Fix: tuck your elbows to about 45 degrees, so your body and arms make an arrow shape rather than a "T."

Mistake 4: Half reps

Only bending your elbows a little limits the benefit.

Fix: use an easier variation that lets you move through a full range, rather than doing shallow full push-ups.

Mistake 5: Head dropping forward

Letting your head lead toward the floor strains the neck.

Fix: keep your neck in line with your spine and look at the floor slightly ahead of your hands.

Push-up progression

Work through these levels. When you can do 3 sets of 12 good reps, move on to the next one.

1. Wall push-ups: hands on a wall, body at an angle.
2. Incline push-ups: hands on a sturdy table or bench.
3. Lower incline: hands on a low step or box.
4. Full push-ups: hands on the floor.

Knee push-ups are also fine, but incline push-ups often transfer better to full push-ups because they train the same straight-body position.

How often?

Two or three times a week, with a rest day in between, is plenty for most beginners.

Rate your push-up

Take a side-on photo at the bottom of your push-up and upload it to our exercise form rater. The AI scores your posture, joint alignment and technique. Stop if you feel pain in your shoulders, wrists or back, and get advice from a professional if you have an injury.