The pushup is probably the most well-known body-weight exercise in the world. Most people know the fundamentals of how it’s done but I encourage you to read through this to ensure you are using perfect form to get the maximum results out of the exercise.
How to Perform a Perfect Pushup
Lie on your stomach with the palms of your hands on the floor shoulder-width apart. Your toes should be firmly planted on the floor and your thumbs should be gently touching your chest. Push up on your palms extending your triceps and contracting your pectoral muscles. Slowly lower yourself to the point where your sternum gently touches the ground but does not rest on the ground. Your eyes should remain looking forward at all times. If you look down, you can lower your head and give yourself the impression that you are going lower than you in fact are. Lowering your head can also weaken your shoulder alignment increasing the chance of injury.
How to Get Started
Everyone has a different skill level, so I am going to start with a progression that assumes you are a complete novice and cannot do a full push up. These progression exercises will help you to build the strength you need. Each level follows the same range of repetitions: 10, 25, 50.
The Head to the Wall Pushup
Stand in front of a wall extending both arms out until you touch the wall with the palms of your hands. Take a half step back to where you are at a very slight angle to the wall. The key here is that the greater the angle, the harder the exercise will be. Once you have found an angle you are comfortable with, lower your forehead to the wall keeping your elbows to your side.
Repetition Goals
2 sets of 10
2 sets of 25
2 sets of 50
The Angled Pushup
Using a stationary table or piece of exercise equipment that is a similar height. Be certain to choose something that is stable and can support you. Put your hands shoulder width apart and lower yourself into the position gently touching your sternum to the edge of the table.
Then press up contracting your triceps and your pectoral muscles. As mentioned above, the goal is the exact same as above.
2 sets of 10
2 sets of 25
2 sets of 50
Kneeling Pushups
The kneeling pushup might be the second best known version of the pushup. This might be the point where many people begin the progression. If you cannot get 2 sets of five with strict form, start from the angled pushup shown above until you can complete two full sets of fifty. Then come back to this level.
While performing this exercise be certain that you keep your back tight and straight and that you do not bow your head.
2 sets of 10
2 sets of 25
2 sets of 50
Half Pushups
A half pushup is done with some sort of supporting object under your sternum on the ground. In the photos I used a foam roller but you might want to start with a soccer or basketball. Once you get to two sets of 25 then reduce the size of the supporting object to something similar in circumference to the foam roller shown in the picture. Then continue the progression until you can complete two strict sets of fifty. Once you can complete the half pushups it’s time to move on to the full pushup described at the beginning of this post.
Advanced Pushups
Don’t stop here! Do some Google searching and find out what comes next. Consider looking at close grip pushups and the one handed pushup. There is always space to improve your strength and endurance!