Push-ups are a great bodyweight exercise for building upper body and core strength. The key is choosing the right level for your body and keeping the movement controlled.
1. Set your body like a plank
Keep your head, ribs, hips and heels in one straight line. Try not to sag through your lower back or lift your hips too high. Sometimes thinking about tucking your “tail” or bottom under helps with the right alignment.
2. Hands just wider than shoulders
Place your hands slightly wider than shoulder-width apart, with your fingers spread. Think about gently “gripping the floor” with your hands and creation space between your shoulder blades.
3. Keep your elbows angled back
Aim for your elbows to move back at about a 30-45 degree angle from your body, rather than flaring straight out to the sides. This is often a more comfortable position for the shoulders and reduces the load on the rotator cuff muscles.
4. Lower with control
Avoid dropping into the bottom of the movement. Think: slow down, pause lightly, then push the floor away.
5. Prepare your body
Gently tighten your abdominal muscles and glutes before you lower. This helps keep your body strong and can reduce strain through your lower back.
6. Choose the right level
Good form is MUCH more important than doing the hardest version. You can try:
- Wall push-ups
- Bench or incline push-ups
- Kneeling push-ups
- Full push-ups
7. Use a comfortable range
Lower as far as you can while staying controlled and comfortable. You do not have to get your chest all the way to the floor if your form changes or symptoms appear.
8. Breathe
Inhale as you lower. Exhale as you push back up.
9. Modify if pain changes the movement
Muscle effort is normal. Sharp pain, pinching, worsening discomfort, or pain that changes your technique is a sign to stop, modify, or ask your Physio for guidance.
If you have shoulder, wrist, elbow, neck or back pain, are recovering from surgery, or have been given specific exercise instructions, please follow your individual Physio plan.