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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[@raoni3233]

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

[@borntoenjoy1537]

Me too bro, bt fr me shoulder blade pain.

[@Fitness4longevity]

💪🏽

[@Spacepotato9000]

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 ✌️💪

[@shantadurga4857]

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

[@sj0o]

I've been needing this video, awesome

[@bodyweightcalisthenicshome]

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

[@thkun33]

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

[@DiagoRussell]

awesome video brother!

[@Espoboogie]

Thank you for the tutorial and keeping it simple.

[@alexissanchez1638]

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

[@vuthysrorn]

The best channel for the gym lovers.

[@shubhamdwivedi9118]

This really helps me thank you

[@VaibhavMW]

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

[@yasina63]

Thanks for the tips. Watching from 🇪🇹

[@ironman-marvelstudios966]

Love ya content!

[@febzp]

This helps a lot Thanks

[@fitfatal]

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

[@ibrahimpasha5865]

Try incline and knee push up.You will improve.But u have keep trying.have patience.

[@jessicabedilion8970]

If you do more chest and tricep workouts it will get easier

[@edrissithik814]

Yes me too 🙄😄

[@degrind6496]

@@jessicabedilion8970 maybe chest and bicep, aren't biceps more engaged in a pushup?

[@f20b94]

@@degrind6496 no your chest and tricep is more involved then again it all depends on the type of pushup you do

[@ayasurya5643]

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

[@hakkimbasha8773]

Clear explanation thank u

[@shantitanna8033]

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

[@aubreyharper4829]

Thank you very much for this, hopefully I will strengthen my upper body 😊

[@victorvincent3275]

He's so good, he can't even do a bad push up. Nice vid

[@kakashisensei8666]

Great man i like your explanation

[@baaiiimmmm]

thank you my man

[@JohnMharkLescano1998]

You better demonstrate the right form of push ups..Well thanks for sharing that it makes sense to avoid injuries😇😇😇

[@abdiali191]

Thanks its useful video

[@borntoenjoy1537]

Thank u fr great content, love frm india.

[@rabindrakhara7297]

Thank you

[@marionsabandal1419]

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

[@Fitness4longevity]

👍🏽

[@amitkohale7793]

Nice video 👍👍

[@OyeCBBA]

Very well explained bro just in few minutes

[@live_easy7635]

Respect bro

[@localman7761]

Thx man.

[@NaniFatimana]

Thanks

[@elijoshuaaquino8216]

thank you for your tutorial, now I know the proper push ups.

[@heretoshare612]

Love it

[@toshicasinillo1490]

Love your form man.. I don’t want to really become to big muscled guy I wanted to have nice form only..

[@Fitness4longevity]

💪🏽

[@vickydas6546]

Thank u very much.

[@mainelycify]

I'm a personal trainer, had to hit you with the sub bro keep up the good work

[@claudiastellner5994]

This channel is hell UNDERRATED

[@messigoat5565]

I can more girls in fitness channels now a days. Wow

[@KokodouTv]

Tq bro

[@fusuy0084]

1:00 is hard dude

[@joshuat3970]

I cant do this to lol

[@versustaha9562]

try some scapula exercices

[@fusuy0084]

@@joshuat3970 same to me tho

[@aubreyharper4829]

Greetings from Puerto Rico 🇵🇷

[@joymalyabasu6317]

Great

[@joymalyabasu6317]

Respect

[@pizzaaaaa0]

Tnx

[@Noahnoahan]

I've been doing the same Mistake number 1 for years so when i tried this months ago I feel I can't do pushup and your right it doesn't hit the chest only in hands

[@nsomasundarambalaji6529]

Nice video .

[@breducon2016]

Nice vedio

[@cRobbone88]

You like it simple, i like it simple, even ol' Omar likes it simple. Make videos that include all db mistakes. We need a way to save them.

[@jj2228]

Good

[@ameednazery]

I struggle with push ups because my elbows always hurt from it. I'm pretty sure it's from my poor form, so I guess that's I'm here lol

[@Fitness4longevity]

💪🏽

[@techadora2852]

U WILL BE 1M soon .

[@balakrishnan7158]

My favorite exercise is push up and pull ups

[@mayankhansika1737]

Namaste....🙏

[@natureblank1401]

Bo yds

[@diegosantosdealmeida5482]

😨Uau,Muito bom! Obrigado pelas dicas e correções.😍✌️👏💯

[@allanfarias3080]

I have done 45 max, but i feel im doing the wrong. Does putting my hands "higher"(or more in front i guess, idk) make the excercise easier? cus i feel i do that or probably too wide

[@RedGamingChair]

I need to fix my mindset to where it’s not about how many I can do, it’s about how many I can do with good form.

[@pinchespanochas277]

*What About Diamond Push Ups? Got Any Tips On That?*

[@teja8803]

Bro Knee pushup steps please

[@OfficialSparkTark]

How do you keep your elbows pointing backwards, for me they only go outwards?

[@SATYAMx47]

NICE VIDEO BRO 👊👌👌💪

[@pravinbhosale3013]

#super ,plz share video for a beginner

[@DeltaBolic]

Pravin bhosale thanks for sharing! 👊🏻

[@mrmoonrose]

Please added subtitles

[@nitesharu1269]

Many time my thumb joint to wrist starts paining while pushups. What may be going wrong

[@anaskhanary]

Hey bro Please tell me how learn ✅ right push-up for biggenners make video

[@martyjesseramalloza6770]

Hello I just saw one of your vids from TikTok and I have a question: How do you increase blood flow to specific parts of your body?

[@ryancopetti3850]

Stretch those parts. Oh and drink plenty of red beet juice

[@lollol-vg8dk]

@@ryancopetti3850 and drink/eat garlic everyday for blood circulation And if your specific part is what i think it is, then yes it helps a lot

[@meixcanjoker]

I’m still trying to learn how to do my push-ups because one arm ain’t straight like the other lol

[@tenidrxpz9826]

0:44 ok now heres the problem when I did that I started sweating Am I doing it right

[@m.e3826]

dude, ur physique is my dream physique.

[@mangoandtot9739]

I dont get how can i engage my glute while im doing push up any cue that i can use?

[@Yes-lc6vu]

How do you fix lower back sagging

[@waltuh1851]

My shoulders are always srugged and I have no idea if am doing my push ups correctly

[@KK_crank]

It's really hard 😂

[@stjepankralj2643]

Hello,when I am doing pushups with full ROM my elbows are not in line with my shoulders please help.

[@mybodyevo]

Hi my bestie I want to ask How should to start doing this? My hands are still weak🙏🏻🙈 help me if anyone knows thanks alot

[@lukeh21]

Do you pull your shoulders back when lowering ?

[@DeltaBolic]

Luke Hannibal Yes, you retract your shoulder blades when lowering your body 👍🏻

[@mrnobody1456]

shoulderblades together or wide apart? I'm confused, everybody says different

[@G-fuelz]

My friends keep saying my back isn't straight when I'm doing this push up I can't keep it straight can you please help me

[@smartandfunny6140]

i think it's my elbow that not letting me doing it right, i just can't do it

[@TheMrGajendran]

👌❤️

[@DeltaBolic]

Gajendran V Thank you 😃

[@nicolobalanlay681]

I love you

[@isaac_glover]

but if I keep my shoulders depressed they will be sad! 2:15

[@user-kx8id9es6y]

Huhu hirap mag push up

[@Master-bm8lf]

❤️🔥👍🇮🇳

[@danirobbina6404]

Salam dari Indonesian

[@esosaegharevba7111]

I could do a solid 20 with good from. Is that good?

[@concealedtalento8413]

depends on your body weight and how slow u them, and if ur lean or not

[@P0P0_xyz288]

Its very good tbh, I can do almost 35 with perfect form but it's hard

[@Mucinexbooga]

What do I do if I lean to one side not one fucking person on KZbin has made a video on this

[@Zenriic]

"Depress shoulder" Welp , I'm sorry shoulder but you have to keep off the anti-depressants for a few months , I have to workout.

[@fusuy0084]

Then , wide grip is good for targetting chest,what say u

[@fusuy0084]

@@febzp but i think thts for target tricep?

[@natureblank1401]

@jason yes

[@imasavage1145]

Push ups are hard 😩

[@anhaaaaagii9914]

NC

[@zaidmuhammad862]

Your one arm muscles is big than an another.

[@Mucinexbooga]

Why do I lean towards one side doing push ups makes no fucking sense not one person has made a video on it either

[@JohnDoe-os7so]

One side of your body is probably a lot stronger than the other

[@notzen6352]

You act like I know how to any of that o attract these do this I can’t cause I don’t know how durr

[@nicolasroyer2479]

you look like one guy from Linkin Park. No not Mike Shinoda lol.

[@atshythebird8864]

Co ro na

[@ellenmaries9498]

Marco HD bitch stfu

[@hanifenuhi2990]

Are you christine jewe

[@rovanm5138]

Not useful

[@valindersingh8415]

Thanks

[@YaseenKhan-jm6ez]

Great