How to Do Push Ups AVOID These 5 Mistakes!, by Master Workout on YouTube. 7 min 40 s.
- Video length
- 7 min 40 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Start in a high plank with hands slightly wider than your shoulders, fingers spread and pointing forward. Keep your body in one straight line from head to heels.
Fix your head first. Look at a spot on the floor about 30 cm ahead of your hands so your neck stays neutral instead of craning forward or dropping.
Set your elbows at roughly 45 degrees from your body, not flared out to 90 degrees. This protects your shoulders and keeps the movement controlled.
Brace your abs and squeeze your glutes so your hips do not sag or pike up. Your hips should stay level with your shoulders and heels.
Lower your chest toward the floor by bending your elbows, keeping your shoulders pulled down and back away from your ears.
Stop when your chest is about a fist's height from the floor, then push back up in the same path until your arms are straight.
Test your rep quality: film one set from the side and check head, elbows, hips, shoulders and path. Stop the set when any of these break down.
Make it easier by doing push ups with hands on a bench or wall, or by dropping to your knees. Move to the floor only when you can hold good form for every rep.
Tips and common mistakes
Quality beats quantity: end the set as soon as your hips sag or your elbows flare.
Keep your neck long and your gaze slightly ahead of your hands, not straight down or up.
Do fewer reps with perfect form rather than chasing a high number with sloppy ones.
If your lower back aches, check that your hips are not dropping toward the floor.
Questions
How many push ups should a beginner do?
Start with 3 sets of 5 to 8 clean reps on an easier variation like an incline or knee push up. Add reps only when every rep stays controlled.
Where should my elbows be during a push up?
Around 45 degrees from your torso, not straight out to the sides. This keeps the load on your chest and triceps and is easier on your shoulders.
How often should I train push ups?
Two or three sessions a week with a rest day between them is a sensible start. Give your muscles time to recover between sessions.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
