How to Do Push-Ups Correctly 💪 | Benefits, Proper Form & Beginner Tips, by FrameFit Ai on YouTube. 2 min 31 s.
- Video length
- 2 min 31 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up your shoulders and wrists with a few slow arm circles and wrist rolls before you start. This prepares the joints for the load.
For a standard push-up, get into a plank with hands slightly wider than your shoulders. Keep your body in one straight line from head to heels.
Place your palms flat, fingers forward, and press through the whole hand. Point your elbows back at roughly 45 degrees, not straight out to the sides.
Brace your core and squeeze your glutes so your hips do not sag or pike up. Keep your neck neutral by looking at the floor just ahead of you.
Bend your elbows and lower your chest toward the floor under control. Stop when your chest is a few inches above the ground.
Press through your palms to push back up until your arms are straight. Keep the same straight body line the whole way.
Breathe in as you lower and breathe out as you push up. Do not hold your breath.
If a floor push-up is too hard, start with wall push-ups or hands on a sturdy bench. Move to the floor once you can do 8 to 10 clean reps.
Do 2 to 3 sets of 5 to 10 reps with good form, resting about a minute between sets. Stop the set when your form starts to break down.
Tips and common mistakes
Sagging hips are the most common mistake, so keep your core braced and your body in one line.
Do not flare your elbows straight out to the sides, as this strains the shoulders.
Fewer clean reps beat many sloppy ones, so end the set when your form slips.
If your wrists hurt, try push-ups on fists or use push-up handles.
Questions
How many push-ups should a beginner do?
Start with 2 to 3 sets of 5 to 10 reps with good form. Add a rep or two each week as you get stronger.
Can I do push-ups on my knees?
Yes. Knee push-ups are a good step between wall push-ups and full push-ups. Keep the same straight line from head to knees.
Which muscles do push-ups work?
Push-ups mainly work your chest, shoulders and triceps, with your core working to keep your body stable.
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.
