How To Do The Perfect Push-Up | For Beginners, by MOVE with Dr. Mike on YouTube. 4 min 58 s.
- Video length
- 4 min 58 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Place your hands on the floor slightly wider than your shoulders. Spread your fingers and press through the base of each finger so your wrists stay straight, not bent back.
Turn your elbows so they point back toward your feet at about a 45 degree angle from your body. Do not let them flare straight out to the sides.
Set your spine in one straight line from your head to your heels. Squeeze your glutes and gently tuck your ribs down so your lower back does not sag.
Pull your shoulder blades slightly down and back before you move. Keep them set as you lower, so your shoulders do not shrug up toward your ears.
Bend your elbows and lower your chest toward the floor over two to three seconds. Stop when your chest is a fist height above the ground.
Press the floor away and push back up until your arms are straight. Keep your body in the same straight line the whole way.
If a full push-up is too hard, put your hands on a wall or a sturdy bench and do the same movement. Lower the surface as you get stronger.
Do 2 to 3 sets of 5 to 10 slow reps, then check the recap points before your next session.
Tips and common mistakes
Keep your neck long and look at a spot on the floor just ahead of your hands, not straight down.
If your hips sag or pike up, raise your hands onto a bench until you can hold the straight line.
Stop if you feel sharp wrist or shoulder pain, and build up slowly with fewer reps.
Questions
How many push-ups should a beginner do?
Start with 2 to 3 sets of 5 to 10 reps on an easier surface. Add a rep or two each week as the movement feels smooth.
Where should my elbows point during a push-up?
Point them back toward your feet at roughly 45 degrees from your body. Flaring them straight out to the sides puts more strain on the shoulder.
Can I do push-ups if my wrists hurt?
Try a wall or bench version first, or make fists on a mat to keep the wrist straighter. See a health professional if the pain continues.
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.
