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  • Ryan

How To Do Push Ups Properly

Updated: Jan 11

Due to all this Covid rubbish, peoples training and fitness regimes have been delt a massive blow. Gyms closing and reopening just to close again a couple of weeks later is heart breaking and incredibly frustrating.


This means that more people are working out at home or outdoors. Which is great. It is very important for your physical and mental health to keep exercising in these times.


There is one problem though. This means more bodyweight training. Which is pretty difficult for a lot of people.


If you check out some body weight routines online, they are crazy! It’s amazing what some people can do with their bodies. But most of us have to aim a bit lower and stick to push ups and squats etc.

And everyone doing a home work out loves to post about it on social media. What this did was highlight how bad a lot of peoples form is. Even athletes! I saw a video of an American football player doing one of those push ups challenges and they were awful!


As we have hone back into lockdown again here, (cheers for that) the gyms have closed and there will be more home work outs.


So if you are going to be one of those people, at least do them right. So what is the right way to do a push up?


I’m going to cover as many important aspects of the push up as I can so that you have a check list to follow when you are doing them. As my clients will confirm, few things annoy me more than bad push ups. Especially one on their knees (more on than later).


Lets start with the hand position. This will vary from person to person, but roughly having your hands

under shoulders and slightly wider is a good position for most people.


A good check is to start at the bottom. Lie flat and place your hands under your shoulder. Then you can adjust slightly if you need. You want your hands to be in line with your chest as that is where the drive is coming from.


Now you don’t have to push yourself up from there. You can come back up anyway you like but don’t move your hands as you need to keep them there so you know where to place them.

Now body position. This should be the same a plank. You want to keep your body long. Back straight. Feet together. Glutes engaged (something that a lot of people miss) and head in a neutral position. Meaning looking straight ahead.


A lot of people tilt the chin to their chest or tilt back so they are looking in front of them. This compromises your head and neck and therefore the top of your spine so do not move your head.


The same applies if you are doing them on your knees. As I said before, push ups on the knees done wrong is one of my biggest pet peeves. Simply because there is no need for it to be done and wrong and most people do it wrong.