An exercise scientist explains the proper way to do a push-up

Shawn Arent, the director of the Center for Health and Human Performance at Rutgers University and a Fellow of the American College of Sports Medicine, demonstrates the proper form for the push-up.
Special thanks to David Sanders.
Following is a transcript of the video.
They’re easy to do when you have no equipment and you can work the chest, the shoulders and the triceps along with this.
From a starting position, one of the things you’ll notice is Dave is going to have his hands set just outside of his shoulders. Elbows are pointing back slightly and his body is already in a straight and he’s all the way down.
And you notice at this point his head is in a neutral position, his neck is flat, his back is flat, and his weight is between his hands and the balls of his feet.
When Dave lowers himself down he’s going to keep his elbows slightly back towards himself.
And as he pushes himself back up, he’s going to prevent them from flaring out.
What we don’t want him to do is flare his elbows out
One of the things we want to avoid as well is dropping his head. When doing this, you wind up rounding your spine and getting improper technique this way too and you’re not putting optimal pressure on the chest in order to do the movement.
The other thing too with a proper push-up is you don’t want to wind up in a pike position where his butt is up in the air.
But you also don’t want to wind up where your hips are sagging as you come down too.
To do a proper push-up, touch yourself all the way to the floor, then push back up.
If you have a hard time doing a full push-up, what he can actually do is do this from his knees. All you’re going to do is put the weight on your knees, as well as your hands at this point. Same motion with the upper body, keeping the spine flat, head up in a neutral position. Press all the way down and then all the way up.
Another variation on the push-up to make it slightly easier, would be to put your hands on the bench in order to do it as well.
We want to keep a neutral spine, head up, and when he pushes down, lower himself press back up to a full extension and he’s keeping himself completely flat in through the spine as well.
An alternative when using the bench is instead of making the push-up easier is to actually make it harder. In this case, you’ll put your feet up on the bench in order to do the push-up now.
Again with his spine in a nice neutral position, lowering all the way down to the ground.
Keeps his back flat. Keeps his hips from sagging.
And that’s what a push-up would look like with your feet up on the bench to actually make it harder, instead of easier.
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[@wyattjohnston5909]

I've learned that I haven't done a single push-up in my life...

[@Hollyweed1]

Wyatt Johnston you copied that comment from another video didnt you

[@benkenobi5645]

Wyatt Johnston you copied that comment from another video didnt you

[@ATHLETIC_FEMBOY]

Wyatt Johnston you copied that comment from another video didnt you

[@pretz5584]

Wyatt Johnston you copied that comment from another video didnt you

[@kh.754]

Wyatt Johnston you copied that comment from another video didnt you

[@AnhTrieu90]

What I learn from all the military training videos on KZbin is that when you have to do 100+ push-ups, proper technique is out the window at about 30ish.

[@porkcutlet3920]

I've seen some recruits that can't even do a single proper pushup.

[@princess10]

@@porkcutlet3920 :o wow

[@stefanp7603]

Next: how to properly sit on a couch and watch Netflix.

[@worldshaper1723]

Calvin P LOOSER!

[@theinstantnoodle9628]

Red/white Tighter!

[@eruetifoster5162]

you forgot to add while eating a large bowl of junk food.😁

[@almonthirtabir3890]

yeah beast too much after Netflix movie end.

[@1stfloorguy59]

Calvin P I bet there is a scientist for it now

[@Kherrera09]

Dave's face at the end is me after one push up 🤓

[@Nancy13613]

It helped me so much. Thank you much for uploading the video.

[@coachmrfoster]

In case you wanted to know how much you are actually lifting during a push up.. "The results of this study demonstrated a GRF of approximately 64% and 49% of body weight in the regular and bent knee push-up conditions, respectively... In this study, push-up conditions that included hand elevation of 60.96 cm produced a GRF as low as 41% of body mass and as high as 74% of body mass when the feet were elevated 60.96 cm. Thus, it is possible to progress push-ups from low intensity with hands elevated, to high intensity via feet elevation." William P. Ebben et al. KINETIC ANALYSIS OF SEVERAL VARIATIONS OF PUSH-UPS. The Journal of Strength & Conditioning Research October 2011

[@kurtpatterson509]

I bench more than my bodyweight without much effort, but I can't do one full palanche with my greatest effort. It's not so simple.

[@heinowayneabrahams2391]

The best video. I've watch a lot of pushup videos. But this one is the best. Thank you.

[@michaelsebastian914]

The push up that I did was wrong, the elbow is bending to side instead of behind

[@Aztecatl7]

Sad how most people do not know how to perform proper pushups. Average people say "I can do 50 pushups!" then proceed to have bad form elbows sticking out, not going down all the way and going fast thereby using momentum more than muscle. I say to go slow or at a steady pace and keep elbows close to the body and they can't even do 20.

[@anassyria5176]

FunKsterMrJ That's me when I switched from doing it wrong to properly

[@PandasUncle]

You always see people in movies or commercials doing it with the elbows flaring out. it's really hard to watch

[@DiscipleOfChristDV]

Pandas Uncle One day, those idiots are gonna receive an impromptu visit to Snap City.

[@InternationalGamingkinggamer]

Couldn't say it better myself . I know a lot of girls and few boys who tend to do this and says "oh I can do so many pushups" yet when I show them a proper push-up and they try they can barely do 5. Sheesh, I could over 20 when I was 11.

[@noahwebb8161]

FunKsterMrJ: Yeah, proper form is vital. Without it, you get nothing done. Nice avatar BTW.

[@loveinchrist7585]

Great vid!

[@pranalikawale8410]

very helpful with usefull information

[@michaelw7867]

What's the reason for not flaring your elbows out? Doesn't the elbows out position bring your chest muscles more into play and develop your chest muscles more?

[@StudioOAC]

It seems like we can't do anything right. Can't run properly, can't do a proper push up. What next? It makes me want to shoot myself but i will probably do that wrong too!

[@priyanshusaini3792]

ShazamMan LMAO

[@emperadorpokemon]

well you CAN do that wrong and get in a coma, good luck.

[@ThatMineMe56Dude]

Stalin didn't care when he saw his son shoot himself; he critiqued the way he shot himself

[@MEGASTRIX]

Were talking about push ups and yet managed to make it about suicide this is why people are fat.

[@meesha-alasadil6651]

Rey Banthree I'm fat but can do push up why do you people have to be rude :(

[@akieragovender5603]

Thank Ghosh!! I thought I’ve been doing them wrong😂My friend said that like your chin had to touch the ground😂

[@kavengarcia160]

Today is birthday and I love doing push ups and this video pops up how amazing can this get!

[@matthewbrewer905]

When i don't have a bench, i just use the nearest wall.

[@aimee2338]

I can’t seem to keep my elbows in during a push up. I don’t know if it’s just because I have absolutely no upper body strength or if my arms just won’t bend that way.

[@Hockeyfan2008]

Ive watched 100 videos how to do push-ups none teach me shit but this one taught me everything

[@michaelf8049]

do you want easy push up ? just do it on the wall

[@liobu3097]

No as effective as a regular push up

[@wedeldylan]

That doesn’t do anything unless you weigh 300 lbs

[@edwardcortez6662]

My past PE teachers should show this to the young kids who are learning how to do push ups. Proper form means everything!

[@franciscoluna1234]

how to reduce the abdominal pressure when doing this exercise in order to protect the pelvis due to hernia issues?

[@diegooodiegoo3859]

The guy doing the push ups was dying inside 😭😂

[@NasiGorengUsa12]

Supet helpful!

[@girlpower1880]

My judo instructor gets someone to hold your feet up then you do pushups. Yup, its way harder as the guy showed (except he used the bench). I will definitely try it, because I hope I have been doing the pushups right!

[@Tmt_2239]

i know people might have realized this already but i have a hard time myself, everytime i do 50 pushups, around 30 id drop my head down and i cant stop it

[@parthdesai8496]

Do they also work out biceps?

[@Woodshadow]

I’m confused about my arms going back and not out to the side. I don’t understand what the motion is suppose to be. I can’t seem to do that. I can do like 3 push ups with my arms to the sides but no more. I can’t even come close to doing one with my arms going slightly back. My body doesn’t feel like it was made to do that

[@thedoctor9431]

Exactly what works the abdomen?

[@puhgeh]

may i know why he is locking his elbow?

[@darrand3208]

Still can't do more than 10 :')

[@daanbeukers181]

Lair do them atleast every day and you will progress rapidly. Good luck!

[@dragonballzkai9283]

Daan Beukers Indeed! I was only able to do 15 before I would get really tired, but after a few weeks I can do 40-45 push ups!

[@taiana2323]

Dixie Normous If you're going to criticize learn to spell first

[@Brownie8986]

Taiana they weren't trying to spell "douche-ness", not that it's an actual word 😁 www.mda.org/disease/duchenne-muscular-dystrophy/causes-inheritance

[@supermarvelous4417]

Do pyramid 2-4-6-8-10 and progress over time!

[@ktkee7161]

OK I am a girl, but I can't even do the girly push up. So what exercises can you do to improve your upper body strength to make one modified push up even feasible?

[@fabienzaca]

that guy has a good spine he must have good posture

[@paoloportillo7700]

Tech channel showing me how to do proper push-ups. There's a glitch in the matrix.

[@zhonlino]

he was shaking in the end

[@LHope2010]

Visiting this link to validate a buddy's direction to hit the floor for full range. How have I been doing this wrong for so long? God, help me! Shout out to B-Dubs for calling me out.

[@DavePark]

Any other Daves out there!?

[@r.trinidad3656]

Damn man, after watching all this push-up I fell exhausted, I need some nachos, my bed and Wifi to recover for all this hard work

[@andrewdang23]

Who's just eating popcorn while watching this thinking this is easy? Lol

[@antonnery6847]

"Ther're easy to do " I cant even do 10 proper push ups

[@ZhuGeLiang6969]

i only do hollow leaning push up now.... long stairway to planche..

[@castle4328]

this Is d Way I Hv always done it but I position my hands side ways tho

[@craigross341]

Forget about the number. Concentrate on the effect, and hitting failure. Forget all about how many. It's a liberation. You start doing them right!

[@daphne1250]

My anxiety is telling me I'll be flat on my face and lose a tooth doing push ups, so I chose to eat my snacks to exercise my teeth for future injuries.

[@AironNoriaLong]

Do not lock your elbows at the top of the motion leave that 'rest' period until the last two before exhaustion.

[@pajamabloodfart]

Every time I try to a "proper" pushup with elbows locked in, I end up with horrible trap pain that goes up my neck. I did ALMOST wide grip pushups most of my life with no problem. I never had problems or pain until I tried doing pushups the way KZbin told me to.

[@nicolasbruno829]

My ulnar nerve snaps so it's really hard to do proper pushups. But they don't snap when I do wide grip. Life sucks sometimes :/

[@saarausmani6801]

same with me.. it has been almost a month of me trying to learn doing a proper pushup it just doesnt seem to get any easy and ive back pain too now.

[@barrymiller99]

Did he mention breathing?

[@harisrinivaasan1037]

how to get perfect shape for chest

[@lolnightsauce1036]

shoulder blade need to be protracted. key to target ur chest because it squeeze the chest at the top

[@lsgold5053]

i do 50 push ups a day 25 first then 25 a few mins afterwards but also do 50 sit ups together

[@michaellin6567]

That coach looks like John cena

[@Bullsharkyyy]

Tell Dave breathing might help also ;)

[@ThinhNguyen-nu4gr]

How do I properly drink water?

[@zayis220]

But there are different types of pushups

[@Soljarag5]

yeah, this should say "how to do a proper triceps pushup"

[@SuperWagner23]

Now you do them are Army way. lower for a 3 count, pause for a 1 count, raise on a 3 count. so 1,2,3, 1, 3, 2, 1

[@dobecheck1055]

🥶💪🏿💪🏿

[@zetse2544]

i remember when im 12 yrs old my highest push ups is 25 when im playing basketball actively and now im 15 i can do 2-3 push up wtf bcos im not playing basketball anymore..

[@knocknockify]

I wish the guy wasnt wearing a black shirt for the demonstration because I can't tell how his elbow is positioned, it all blends in

[@theanti-christ2842]

You all know why you clicked

[@stllbreathnbut_y1844]

kashem ali I feel betrayed!

[@TraumaER]

kashem ali to learn a push up?

[@ahmadfadhli381]

Prithiv Jack you meant brunette ?

[@vixaa]

I came to look at the comments because what the fuck is exercise scientist

[@nvondoom545]

Prithiv Jack Me too man :(

[@d6kk]

Nah. I'll just stick to the floor when everyone else is actually trying.

[@gold4963]

It's so relieving to know that I've been doing push-ups correctly my whole life!

[@APPLEcrispBISH]

So rad dude. Keep it up. Your a champion

[@Anonymous-kt9ng]

But what if u can't do it

[@vg32899]

git gud

[@itsgalvador1349]

Anonymous do the easier variation on a higher incline

[@oreli4591]

I think a problem with people who put their butts in the air is that they don’t measure how tall the are coming up and down when you do a push up start laying down so you have the right measurements I’m not a sporty person I’m more of a math person so I can’t guarantee that this is right

[@Elonfuckingmusk]

Next: Air circulatory scientist explains how to breathe properly.

[@runq9915]

Now teach me how to do a push up, no hands

[@PM2024-]

Can (should) this be done barefoot? 🦶

[@TheRyanator36910]

Hey, *AREN'T* you Shawn *ARENT* ?

[@comicbookguy2326]

balls of the feet 😁😁😁

[@nihilistichaxx1436]

oh yeah.. xD 0:28

[@rotundmonibuv5103]

Pee is stored in the balls of the feet

[@AnhTuPhucDerrickHoangCanada]

best

[@KaylaPearlCPNinja]

I can't do push-ups because of having cerebral palsy. My left leg and arm are weaker than my right leg leg and arm. This is because of the hypertonic muscles that are in my left side. Hypertonic is another word for spasticity. If I didn't have such tight muscles, I could do exercises like this.

[@mattshields674]

He sounds like jimmy kimmel

[@crosswire7777]

How do I do a proper pushup? Don't tell me what to do!

[@elite2781]

i bet saitama is doing this

[@zachstevens7382]

Pretty close to how I was taught... so many people don't know how to do a good push up s...

[@theultimatereductionist7592]

Thumbed this down, because Dave's not here, man.

[@himanshiraikwar8053]

step 1: you need strength

[@BBAERSTANCE1]

let's see him do 50

[@ploopybear]

That odd.. I can't see the guy whose speaking.

[@backnforth8401]

why a Navy SEAL not explaining this?

[@TraumaER]

Was this video really necessary?

[@chrysigabriel543]

i already knew all that shm

[@cineflect]

Poor Dave.

[@fatboiman8127]

dont tell me how to do my push ups, I can do them myslef

[@kurtpatterson509]

I'm not a fan of the 'flat back' thing. I squeeze my abs so that I am 'slightly' concave.

[@saniberri]

Well then

[@MisterMander]

And look at me my arms are as thin as twigs

[@victoriamays4070]

I feel like gymnastics coaches each their students to hollow out there backs and push up,not al this completely straight body stuff .

[@abishekethirajulu1877]

wat about indian push up???

[@kelvinpang438]

Next:How to do planking properly

[@alifarrukh9140]

hey where is that girl i was promised in the thumbnail!??😓😠

[@MindyAmbrose]

I keep seeing fitness professionals posting that having your butt slightly in the air is the actual proper way to pushup. People are starting to claim that fitness science has been wrong for decades and the pike position you demonstrated is correct. Personally I agree with this video. I don'understand the sudden change in theody, but these are credible people saying that things have changed. Super confusing

[@ktkee7161]

You see even medically qualified people contradicting each other all the time. How is the average schmuck supposed to know what to do?

[@Robert-yy8xv]

scientists explain how to properly take a shit

[@claubaznest]

The side plank is the worst.

[@yusefendure]

Dave wasn't quite up for the task, but the mechanics of doing the push-up exercise, with near proper form, was worth the view.

[@Vireo]

You don’t say?

[@nishanth.v.k]

I keep falling for these clickbaits. Still a good video 😅

[@lavaristhegoat7029]

That's not how lonzo does them -lavar

[@alemfejzic2354]

am I the only one who watched more than 1 "how to do a ________ properly" about the same topic? xD

[@blake7028]

Just an idea but next time don't have him wear a dark shirt it's hard to see his arms

[@boydvo8192]

Homie has a lot of anterior pelvic tilt, especially when his feet are on the bench. Focus on rotating your pelvis toward your feet to flatten that lower back, keeping your glutes and core tight. Don't sacrifice form to get more repetitions!

[@ttw06090]

I'm a procrastination scientist

[@xang9093]

the hands shouldn't go side mate that's wrong