Push up technique & variations
Push ups are a true classic and one of the most effective bodyweight exercises available. They train the chest, shoulders, triceps, and core at the same time while improving stability, control, and overall strength. Push ups are easy to scale in difficulty, which makes them suitable for both beginners and advanced athletes.
In this guide, we go through proper technique, how to avoid common mistakes, how to build strength over time, and introduce six effective push up variations to try.
Starting position
Place your hands just wider than your shoulders.
Keep your body in a straight line from head to heels.
Brace your core and glutes.
Lower your body
Lower your body in a controlled manner
Let your elbows point diagonally back, about 30 to 45 degrees from your body.
Lower your chest to the floor without losing your posture.
Push yourself up
Press through your palms and extend your arms fully at the top position.
Avoid slouching or pushing your chin forward.
Don't forget to breathe correctly
Inhale on the way down.
Exhale as you push up.
What muscles are worked during push-ups?
Push-ups activate several large muscle groups at the same time, making it both a time-efficient and functional exercise.
Primary muscles
Chest (pectoralis major and minor)
Anterior deltoids (shoulders)
Triceps
Secondary muscles
Core (rectus abdominis, obliques, transversus abdominis)
Upper back and lats – stabilize the shoulder blades
Gluteus – keep the body in a straight position
Forearms – stabilize the wrists
Push up variations
Regular push ups
Place hands shoulder width apart, keep your body in a straight line, and lower your chest to the floor before pushing back up.
Narrow push ups
Keep hands close together under your chest, lower with elbows tucked in, then press up to target the triceps.
Wide push ups
Place hands wider than shoulders, lower your chest while keeping elbows slightly bent, then push back up to engage the chest.
Tempo push ups
Lower your body slowly for several seconds, pause briefly at the bottom, then push up with control.
Spiderman push ups
As you lower into a push up, bring one knee toward the same side elbow, alternate sides with each rep.
Hand clap push ups
Push explosively off the floor, clap your hands mid air, and land softly before the next rep.
Common Push-Up mistakes and how to avoid them
1. Slouching in the Back (Lost Core Tension)
What Happens?: When the core is not active, the body loses its alignment from head to heels and the lower back sags.
Risks: Excessive lower back strain, reduced power transfer, and poorer muscle activation in the chest and triceps.
Solution:
• Tighten your core and glutes like in a plank position
• Think "pull your ribs down" to keep your muscles active
• Try widening your feet slightly for more stability
2. Elbows Point Straight Out to the Sides
What Happens?: An incorrectly wide elbow position (90 degree angle) creates a pressing pattern that the shoulder joint is not built for.
Risks: Increased risk of shoulder impingement, unnecessary load on the rotator cuff, and poorer power in the press.
Solution:
• Keep your elbows at about a 30–45 degree angle from your body
• Activate your chest muscles by “screwing your hands down” slightly towards the floor
• Start with inclined push ups if the angle is difficult to maintain
3. Hands too far forward (overextended shoulders)
What happens?: The hands end up in front of the shoulders in the starting position, which increases the leverage and makes the exercise heavier and biomechanically inefficient.
Risks: Unnecessary shoulder strain, difficulty keeping the body stable, and poorer chest activation.
Solution:
• Place your hands under your shoulders or slightly wider
• Think of your chest (not your head) as moving down first
• Film yourself to see your hand position from the side
4. Only half the range of motion
What happens?: Many people only lower themselves halfway towards the floor, which reduces the load on the chest and triceps and stops progress.
Risks: Slower strength gains, poorer muscle engagement, uneven loading, and the risk of your technique getting stuck in the wrong movement pattern.
Solution:
• Go down until your chest almost touches the floor or your upper arms are parallel to the ground
• Use incline push-ups to complete the entire movement with proper form
• Try tempo training to improve control
5. Losing control of your shoulder blades (winging scapula)
What happens?: The shoulder blades stick out from your back instead of being stable against your rib cage.
Risks: Increased strain on your shoulder joint, decreased stability in your core, and irritation in your rotator cuff.
Solution:
• On the way up, think of yourself as "pushing the floor away from you"
• Strengthen your serratus anterior with exercises like plank plus or wall slides
• Start with lighter variations until your stability improves
How to build progression in push ups
Push ups are a versatile exercise that works the entire upper body and can be adapted with different variations.
Focus on the right technique, smart progression and varied exercises. To get stronger and move on to more difficult variations, you can follow this plan:
Week 1. Technique & basic strength
Keep 1–2 reps in the tank (RIR 1–2). Focus on control.
Week 2. Increase reps or tempo
Add 2 reps per set or work with a slower down phase.
Week 3. Make the exercise heavier
• Raise your feet on a bench (decline)
• Narrower hand placement
• Add a weight vest or weight plate
Week 4. Increase volume
More sets or more variations in the same workout.
Week 5. Deload
Less volume and focus on perfect technique.
Week 6. New cycle
Choose a more difficult variation than you started with.