Push-Ups: Have We All Been Doing Them Wrong?

Push-ups require zero equipment, zero gym membership, and almost zero space. And yet, despite sounding like a basic exercise, a lot of us are doing them wrong. Flared elbows, sagging hips, straining neck, or half reps that aren’t really working anything.

The annoying part is that most of the time you can’t actually see yourself doing a push-up, so it’s easy to do them wrong without even realising. 

But with a few simple tips and form tweaks, a push-up becomes one of the most effective and versatile upper-body exercises out there, working your chest, shoulders, triceps, and core all at once. It’s worth taking the time to get it right.

How to do a push-up: step by step

Let's break it down into every phase of the movement. If you’re doing push-ups alone, we recommend filming yourself or using a mirror to check your body alignment and form throughout each phase of the movement. If you’re training in a gym, a staff member will be happy to help you out!

The starting position

• Start in a high plank with your hands slightly wider than shoulder-width apart and your fingers pointing forward (or just slightly outward).

• Your body should form one straight line from head to heels like a stiff plank of wood. Your hips aren’t up high in the air, nor are they sagging towards the floor. 

• Engage your core (think bracing for a punch), squeeze your glutes, and tuck your pelvis slightly to prevent your lower back from sagging. 

• Your gaze should be just in front of your hands rather than looking straight down or craning your neck up. 

The descent

• Bend your elbows and lower your chest toward the floor in a slow, controlled way. Aim for a 2-second descent.

• Your elbows should track at roughly 45 degrees from your body rather than flaring out wide or being pinned to your sides.

• Lower until your chest is a couple of inches from the floor, or until your upper arms are parallel to the ground.

The push

• Press through your palms and push the floor away from you. Don't think about lifting your body, think about pushing the ground down and moving your body as one stiff plank of wood.

• Extend your arms at the top (but keep a slight bend in your elbows rather than locking out), and reset your plank position before starting your next rep.

That's it. Simple in theory, yes, but a bit trickier in practice.

How to fix common push-up mistakes 

Some of the fittest people have at least one of these form slips creeping into their reps, but they’re easy to fix. These tips also aren’t exclusively for those who are doing push-ups on their toes - they apply just as much to push-ups on your knees or against a wall. 

Kayla's top progression hack is to use a resistance band around both arms to give you some assistance on the way back up!

1. Sagging lower back

When your core switches off during a push-up, your hips drop toward the floor, your lower back arches, the exercise no longer works the muscles it should, and your spine takes a hit.

The fix: When you start in your high plank, actively squeeze your glutes and brace your core like you're about to take a light punch to the stomach. Look in the mirror and check that your plank is straight from head to heels. Hold that position the whole way through.

2. Flared elbows

Pointing your elbows out at 90 degrees might feel easier or more natural, but it puts unnecessary stress on your shoulder joints and reduces how much you can actually activate your chest.

The fix: Think about trying to "screw" your hands into the floor as you push up — this naturally brings your elbows to that diagonal 45-degree angle. It might make your push-ups feel significantly harder, but that’s not a bad thing if you’re engaging the right muscles and easing the stress on your joints.

3. Half reps

You know exactly the reps we mean. Quick, shallow reps that look impressive but achieve close to nothing. 

The fix: Slow down. Do fewer reps with full range of motion. Film yourself or use a mirror to double-check your depth. It doesn’t matter if you have to go slower, take breaks, or lower your knees to the floor - getting that full range is far more important.

4. Head drop

Another cheeky thing our bodies do to make us think we’re doing full reps is letting our chins lead the way. Your face being close to the floor doesn’t mean you’re doing a full range push-up if your chest is lagging behind.

The fix: Keep your neck neutral without the strain (filming yourself can help here). Focus on getting your chest close to the floor, not your face.

5. Holding your breath

Under strain, a lot of us forget to breathe properly. Holding your breath spikes internal pressure, and you'll fatigue faster.

The fix: Inhale on the way down, exhale on the effort when you push up. As with any lift, breathe out on the hard part.

Better form, better results

Push-ups have stood the test of time for good reason. When done properly, they build real, functional upper body and core strength, and there are endless ways to progress with advanced variations.

Start where you are. Progress at your own pace. Getting your form right is always worth it in the long run.