{"id":12089,"date":"2023-04-24T05:21:00","date_gmt":"2023-04-24T05:21:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=12089"},"modified":"2023-04-25T03:59:42","modified_gmt":"2023-04-25T03:59:42","slug":"proper-push-up-ultimate-guide-how-to-do-push-ups-with-correct-form","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/proper-push-up-ultimate-guide-how-to-do-push-ups-with-correct-form\/","title":{"rendered":"Proper Push-Up Ultimate Guide: How to Do Push Ups with Correct Form"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-19132 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-ups-713x344-1.png\" alt=\"Rebel Leader Steve doing a push-up near some water.\" width=\"713\" height=\"344\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-ups-713x344-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-ups-300x145-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-ups.png 873w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>The push-up is one of the best exercises on the planet. <\/b><\/p>\n<p><em><span style=\"font-weight: 400;\">It&#8217;s a foundational movement in\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a>, and an exercise EVERYBODY should be doing regularly.<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s also an exercise that about <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">95% of people<\/span><\/span><span style=\"font-weight: 400;\"> get wrong and do incorrectly.<\/span><\/p>\n<p><strong>Fortunately, after reading today\u2019s ultimate guide, you\u2019ll know exactly how to do a proper push-up with correct form:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#push_up_set_up\"><span style=\"font-weight: 400;\">How to set up for a proper push-up (initial staging).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#do_a_push_up\"><span style=\"font-weight: 400;\">How to do a push-up (correct push-up form with video).<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#train_for_push_up\"><span style=\"font-weight: 400;\">How do you train to do push-ups? (Where to start if you can\u2019t do a push-up.)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#push_up_variations\"><span style=\"font-weight: 400;\">What are some different types of push-ups? (advanced push-up variations)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#get_better_at_push_up\"><span style=\"font-weight: 400;\">How to get better at push-ups.<\/span><\/a><\/li>\n<\/ul>\n<p>Before we jump in, if you&#8217;re looking for a way to train anywhere (like with push-ups), you may be interested in the new app we built!<\/p>\n<p><strong>Nerd Fitness Journey will guide you through a workout routine that can be done anywhere, all while creating your very own superhero!<\/strong><\/p>\n<p>You can give it a free test drive right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><span id=\"more-8109\"><\/span><\/p>\n<h2><b><a name=\"push_up_set_up\"><\/a>How to Set up for a Proper Push-up (Staging)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3583871 size-large\" title=\"Screen shot 2011-02-15 at 11.37.34 PM\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front-713x409-1.png\" alt=\"Steve is setting up a proper push-up in this photo.\" width=\"713\" height=\"409\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front-713x409-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front-300x172-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front-768x441-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front-600x345-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-front.png 949w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>When it comes to push-ups, your form is crucial.<\/strong>\u00a0Each push-up needs to be done with proper form so that your total reps measured from workout to workout are on equal footing.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p>If you did 20 push-ups two days ago, and then today you did 25 push-ups by only going down halfway, sticking your ass up in the air, etc., it&#8217;s absolutely impossible to tell if you got any stronger.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3583873 size-full\" title=\"Screen shot 2011-02-15 at 11.36.38 PM\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side.png\" alt=\"Another angle of showing how to setup a proper push-up.\" width=\"687\" height=\"352\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side.png 687w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side-300x154-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-push-up-side-600x307-1.png 600w\" sizes=\"(max-width: 687px) 100vw, 687px\" \/><\/p>\n<h3><b>Here\u2019s how to get into proper push-up position:<\/b><\/h3>\n<p><strong>1) On the ground, set your hands at a distance that is slightly wider than shoulder-width apart.\u00a0<\/strong><\/p>\n<p>Draw a straight line from your chest\/nipple down to the floor &#8211; it should be directly over your thumbnail.<\/p>\n<p>Depending on your strength and experience, your hands should be angled in a way that feels comfortable to you. For me, my hands are set up so that my middle finger points straight up and away from me.<\/p>\n<p><strong>2) To alleviate wrist pain<\/strong> (if you have <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">poor wrist flexibility<\/a>) do your push-ups holding onto push-up handles (so your wrists aren&#8217;t as compromised), or a bar:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3746078\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/elevated-push-up.gif\" alt=\"Staci showing you an elevated push-up\" width=\"451\" height=\"254\" \/><\/p>\n<p>If you&#8217;re hardcore, you can do them on your knuckles (as long as you&#8217;re on a semi-soft surface like grass or carpet<span style=\"font-weight: 400;\">\u00a0or broken glass. Wait, scratch that last one<\/span>).<\/p>\n<p><strong>3) Your feet should be set up in a way that feels right and comfortable and in balance.<\/strong> For some, that might be shoulder-width apart.<\/p>\n<p>For others, it might be with your feet touching. Generally speaking, the wider apart your feet, the more stable you&#8217;ll be for your push-ups.<\/p>\n<p><strong>4) Think of your body as one giant straight line\u00a0<\/strong>\u2013 from the top of your head down through your heels. Your butt shouldn\u2019t be sticking way up in the air or sagging.\u00a0<span style=\"font-weight: 400;\">You\u2019re essentially holding a plank throughout the entire movement, as shown in this video below:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Push Up DO\u2019s and DON\u2019TS #shorts\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/fMHBK4k85Bo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>5) If you have a problem getting the proper form with your body, try this:\u00a0<\/strong>clench your butt, and then tighten your abs as if you&#8217;re bracing to get punched.<\/p>\n<p>Your core will be engaged, and your body should be in that straight line. If you\u2019ve been doing push-ups incorrectly, this might be a big change for you.<\/p>\n<p>Record a video of yourself to make sure you&#8217;re doing it correctly.<\/p>\n<p><strong>6) Your head should be looking slightly ahead of you, not straight down.<\/strong><\/p>\n<p>I read somewhere that said \u201cif you\u2019re doing them right, your chin should be the first part of your head to touch the floor, not your nose.\u201d<\/p>\n<p>Looking up helps you keep your body in line, but feel free to look down if that helps you concentrate more.<\/p>\n<p><strong>7) At the top of your push-up, your arms should be straight and supporting your weight.<\/strong>\u00a0You\u2019re now ready to do a push-up.<\/p>\n<p><b>8) I want to draw special attention to that first step with hand position: <\/b><span style=\"font-weight: 400;\">nearly EVERYBODY does push-ups with their arms out far too wide and their shoulders flared. This is bad news bears.\u00a0<\/span><\/p>\n<p><strong>If I was looking down at you from above, your arms and body should form an ARROW, not a T.<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3652754\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey.png\" alt=\"As you can see, you want your arms to be like an arrow, not a T when doing push-ups.\" width=\"839\" height=\"600\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey.png 996w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey-300x214-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey-768x549-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey-713x510-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/Pushups-good-bad-v3-grey-600x429-1.png 600w\" sizes=\"(max-width: 839px) 100vw, 839px\" \/><\/p>\n<p><em><span style=\"font-weight: 400;\"><strong>WARNING:<\/strong> If you have been doing push-ups with your arms flared, doing them with proper form will be significantly more difficult!<\/span><\/em><\/p>\n<h2><b><a name=\"do_a_push_up\"><\/a>How to Do a Proper Push-Up (Correct Push-Up Form with Video).<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong><b>In the 5-minute &#8220;Perfect Push-Up&#8221; video above,<\/b> featuring yours truly and <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">two of our coaches<\/a>, we take you through EACH of the steps of a push-up, including some variations!<\/strong><\/p>\n<h3><strong>Here&#8217;s how to complete one perfect repetition of a proper push up:<\/strong><\/h3>\n<ul>\n<li><strong>With your arms straight, butt clenched, and abs braced,<\/strong> steadily lower yourself until your elbows are at a 90-degree angle or less. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you\u2019re able to go. Personally, I like to go down until my chest (not my face), hits the floor. That way, I know I&#8217;m going the same distance each and every time.<\/li>\n<li><strong>Try not to let your elbows go flying way out with each repetition.<\/strong>\u00a0Keep them relatively close to your body, and keep note of when they start to fly out when you get tired.<\/li>\n<li><strong>Once your chest <b>(or nose\/chin) <\/b>touches the floor (or your arms go down to a 90-degree angle)<\/strong>, pause slightly and then explode back up until you\u2019re back in the same position.<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3583878 size-large\" title=\"Screen shot 2011-02-15 at 11.36.53 PM\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-down-713x315-1.png\" alt=\"Once you get down like so for your push-up it&#039;s time to...push...up.\" width=\"713\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-down-713x315-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-down-300x133-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-down-600x265-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-down.png 763w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p>Do as many as you can until you start to feel your form slip (even slightly); you are done for that set.<\/p>\n<h3><b>Here\u2019s why you should focus on form over quantity:<\/b><\/h3>\n<ul>\n<li>10 good push-ups and 5 crappy ones are tough to quantify against eleven good push-ups.<\/li>\n<li>If you can only do 10 of something, write down your results and aim for 11 next time.<\/li>\n<li>Perfect form allows you to keep track of your improvements week over week.<\/li>\n<\/ul>\n<p><b>Want to know where push-ups should fall into your workout routine?<\/b><span style=\"font-weight: 400;\"> I have three options!<\/span><\/p>\n<p><b>1) Try Nerd Fitness Journey!<\/b><\/p>\n<p>Nerd Fitness Journey will guide you through a bodyweight workout routine that can be done anywhere (yep, even there). You can try it for free right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>2) Do them as part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout Routine<\/a>! <\/b><span style=\"font-weight: 400;\">This workout has been done by hundreds of thousands of people as their first <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workout<\/a>.<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"8109\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"12.232.95.187\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-04-25 02:32:55\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><span style=\"font-weight: 400;\"><strong>3) Make your own workout with push-ups by following our<\/strong> <\/span><b>\u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build Your Own Workout<\/a>\u201d guide!<\/b><span style=\"font-weight: 400;\">\u00a0It\u2019ll walk you through everything you need to build an exercise program for your goals in 10 steps.<\/span><\/p>\n<h2><b><a name=\"train_for_push_up\"><\/a>How Do You Train to Do Push-Ups? (Where to Start If You Can\u2019t Do a Push-Up.)<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Get Your First Push Up (Push-up Progression Plan for Beginners)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/jbl4WK2j3ls?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Don\u2019t worry if you can\u2019t do a push-up yet. As we lay out in the video above, w<\/b><b>e have a plan that will help you get there.<\/b><\/p>\n<p>You need to start with an easier push movement, and work up to progressively more difficult types of moves that will eventually result in you doing true push-ups.<\/p>\n<p>This is the exact strategy used in our guide, &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/push-up-progression-plan\/\" target=\"_blank\" rel=\"noopener\">Get Your First Push-up!<\/a>&#8221;<\/p>\n<p><b>We\u2019ll progress from Level 1 Push-ups to Level 4 Push-ups:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wall Push-Ups: Level 1<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevated Push-Ups: Level 2<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Knee Push-ups: Level 3<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Regular Push-ups: Level 4<\/span><\/li>\n<\/ul>\n<h3><span style=\"text-decoration: underline;\"><strong>LEVEL 1: HOW TO DO WALL PUSH-UPS<\/strong><\/span><\/h3>\n<p style=\"padding-left: 30px;\"><strong>Stand in front of a wall. Clench your butt, brace your abs, and set your hands on the wall at slightly wider than shoulder-width apart.<\/strong><\/p>\n<p style=\"padding-left: 30px;\">Walk backwards with your feet until your arms are fully extended and supporting your weight (generally one decent sized step back with both feet will suffice). Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and then explode back up to the starting position.<\/p>\n<p style=\"padding-left: 30px;\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3671456\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/wall-push-up.gif\" alt=\"\" width=\"360\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\"><b>HOW TO TRAIN WALL PUSH-UPS: <\/b><\/p>\n<p style=\"padding-left: 30px;\"><strong>Do 4 sets of wall push-ups with a 2-minute rest between sets, every other day.<\/strong>\u00a0Keep track of how many repetitions you can do WITH PROPER FORM for each set in a notebook for easy comparison to previous workouts. Once you can do 4 sets of 20 repetitions of wall push-ups, you can progress to knee push-ups.<\/p>\n<h3><span style=\"text-decoration: underline;\"><b>LEVEL TWO:\u00a0HOW TO DO ELEVATED PUSH-UPS<\/b><\/span><\/h3>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_x8geaipo1v dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/x8geaipo1v\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p style=\"padding-left: 30px;\"><strong><b>As we demonstrate in this video above from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>, e<\/b>levated push-ups are just what they sound like<\/strong>\u00a0\u2013 your hands are on an elevated surface, whether it\u2019s something as tall as a kitchen table or as low as a few blocks that are inches off the ground. This will depend on your level of strength and experience.<\/p>\n<p style=\"padding-left: 30px;\"><strong>If you\u2019ve just progressed from wall push-ups, pick something that is at a level that\u2019s right for you\u00a0<\/strong>\u2013 I generally find the back of a park bench or the side of a picnic table to be a perfect height for doing incline push-ups. Like so:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Incline Push Up\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4coDbSYnuh4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p style=\"padding-left: 30px;\"><b>HOW TO TRAIN ELEVATED PUSH-UPS: <\/b><\/p>\n<p style=\"padding-left: 30px;\"><strong>Do 4 sets of elevated push-ups with a 2-minute rest between sets, every other day.<\/strong>\u00a0Again, keep track of all of your stats for how many proper form repetitions you can do in each set. Once you can do 4 sets of 20 repetitions, it\u2019s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.<\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Once you can do 4 sets of 20 repetitions, it\u2019s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><strong>To work on progression, try to doing your elevated push-ups on the stairs in your house.\u00a0<\/strong>As you get stronger, you can move your hands to lower and lower steps until your hands are on the ground.<\/p>\n<h3><span style=\"text-decoration: underline;\"><b>LEVEL THREE: HOW TO DO KNEE PUSH-UPS <\/b><\/span><\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>Once\u00a0<\/strong><span style=\"font-weight: 400;\"><strong>you\u2019re comfortable doing wall or elevated push-ups, proceed to knee push-ups.<\/strong> Your shoulder and hand placement will look just like a regular push-up (an \u201carrow\u201d, not a \u201cT\u201d), but you\u2019ll stabilize yourself on your knees instead of your feet. As demonstrated here:<\/span><\/p>\n<p><strong><iframe loading=\"lazy\" class=\"wistia_embed\" src=\"\/\/fast.wistia.net\/embed\/iframe\/wo2mz94445\" name=\"wistia_embed\" width=\"601\" height=\"338\" frameborder=\"0\" scrolling=\"no\" allowfullscreen><\/iframe><\/strong><\/p>\n<p style=\"padding-left: 30px;\"><b>HOW TO TRAIN KNEE PUSH-UPS<\/b><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Once you can do 4 sets of 20 repetitions on your knees, you can start thinking about doing regular push-ups.<\/span><\/p>\n<p><b>To recap, if you can\u2019t do a regular push-up, move from:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wall Push-Ups: Level 1<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevated Push-Ups: Level 2<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Knee Push-Ups: Level 3<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Regular Push-ups: Level 4<\/span><\/li>\n<\/ul>\n<p><b>How do I know the above progression will work? Well, it\u2019s the exact plan we use to help people crush push-ups in Nerd Fitness Journey!<\/b><\/p>\n<p>You can see how we scale our bodyweight workouts right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><b><a name=\"push_up_variations\"><\/a>What Are Other Types of Push-Ups? (Push-Up Variations)<\/b><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3581356\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/stormtrooper-pushups-713x534-1.jpg\" alt=\"These stromtroopers need some variety in their push-up routine...if this drill instructor ever lets up.\" width=\"713\" height=\"534\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/stormtrooper-pushups.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/stormtrooper-pushups-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/stormtrooper-pushups-600x449-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Basic push-ups can get boring&#8230;<\/strong><\/p>\n<p>Fortunately, there are dozens upon dozens of variations to make things more difficult for you.<\/p>\n<p><strong>Once you&#8217;re cranking out perfect form push-ups like it&#8217;s your job,<b><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/b> try some of these advanced variations on for size.<\/strong><\/p>\n<p><strong>Click on each for a video demonstration (these are some of the push-up variations pulled from <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Prime<\/a>):<\/strong><\/p>\n<p><strong>#1) One-legged Push-ups:<\/strong> introducing some variety and balance by removing one of your legs for less stabilization:<\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_chj5ro64hb dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/chj5ro64hb\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><b>#2) Side-to-Side Push-Ups <\/b><b>&#8211;<\/b> <span style=\"font-weight: 400;\">Get into the classic push-up position and move your hands farther apart. Now, lower yourself down towards one arm only \u2013 you should feel like you\u2019re supporting a lot of your weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To complete the rep, slide horizontally over to the other arm, and push-up. The farther apart your hands, the higher percentage of your bodyweight will be supported by that side of your chest\/shoulder and arm (thus getting harder)!<\/span><\/p>\n<p><iframe loading=\"lazy\" class=\"wistia_embed\" src=\"\/\/fast.wistia.net\/embed\/iframe\/fqqomxzxvx\" name=\"wistia_embed\" width=\"601\" height=\"338\" frameborder=\"0\" scrolling=\"no\" allowfullscreen><\/iframe><\/p>\n<p><strong>#3) Decline Push-Ups\u00a0&#8211;\u00a0<\/strong>these work your shoulders and triceps more so than normal push-ups.<\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_876rx50kbh dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/876rx50kbh\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>#4) Diamond Push-Ups<\/strong><strong>\u00a0&#8211;\u00a0<\/strong>keep your arms tight at your side, rotate your hands outward, and keep your elbows tight as you lower your body. Works your triceps like crazy.<\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_ond3at9xht dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/ond3at9xht\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>#5) Dive-Bomber Push-Ups<\/strong><strong>\u00a0&#8211;\u00a0<\/strong>funky, difficult, but oh so fun. I&#8217;d explain it, but just watch the video<\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_ps0ljzbm6w dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/ps0ljzbm6w\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>#6) Plyometric Push-Ups<\/strong><strong>\u00a0&#8211;\u00a0<\/strong>these are brutal and will wear you out just after a few repetitions. Just don&#8217;t hurt yourself a<span style=\"font-weight: 400;\">nd smash your face during a failed attempt (not that I\u2019ve ever done that. Shut up my face always looks like this)!<\/span><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_vouohkrpyz dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img decoding=\"async\" src=\"https:\/\/fast.wistia.com\/embed\/medias\/vouohkrpyz\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><b>#7) Handstand Push-Ups \u2013 This goes without saying, but you should be able to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">do a proper handstand<\/a> before attempting these! <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Kick up against a wall, and without flailing your elbows way out to the side (which can wreak havoc on your shoulders and elbow joints), slowly lower yourself down until your head touches the ground softly. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then raise yourself back up.<\/span><\/p>\n<p><iframe loading=\"lazy\" class=\"wistia_embed\" src=\"\/\/fast.wistia.net\/embed\/iframe\/es85f9meb8\" name=\"wistia_embed\" width=\"601\" height=\"338\" frameborder=\"0\" scrolling=\"no\" allowfullscreen><\/iframe><\/p>\n<p>Rotate some of these advanced push-ups into your workout routine and you\u2019ll be well on your way to a great strength training practice.<\/p>\n<p style=\"text-align: left;\"><strong>If you want more strength building tips, we also have a comprehensive guide, <span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span>, when you sign up for the Rebellion (that\u2019s our community) below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"8109\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"12.232.95.187\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-04-25 02:32:55\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"get_better_at_push_up\"><\/a>How to Get Better at Push-Ups<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-3576035\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/army-LEGO-push-ups-713x400-1.jpg\" alt=\"These LEGO characters love to stay fit doing the beginner bodyweight workout\" width=\"713\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-600x337-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>So you&#8217;ve learned how to do a push-up, you can do a few of them, but you want to get better!\u00a0<\/strong><\/p>\n<p>Here are some tips to help you along the way:<\/p>\n<ol>\n<li><strong>Get healthy!<\/strong>\u00a0As you lose weight (<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\">which is 80% nutrition<\/a>!), you will have to move less weight around than before, which will make your push-ups easier to manage.\u00a0<span style=\"font-weight: 400;\">Have you had trouble losing weight in the past? Check out our article \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why Can\u2019t I Lose Weight?<\/a>\u201d to find out why. <\/span><\/li>\n<li><strong>Don\u2019t cheat on the last few\u00a0push-ups\u00a0<\/strong>\u2013 when you\u2019re tired, it\u2019s easy to skip out on good form for your last few reps. As soon as you do one bad form push-up, you\u2019re done. Finish up your four sets, write down your numbers, and try to beat those numbers next time.<\/li>\n<li><strong>When starting out don\u2019t do push-ups two days in a row.<\/strong>\u00a0You need to give your muscles time to rebuild and recover \u2013 take off at least 48 hours in between your push-up adventure. However, when push-ups became a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm-up exercise<\/a> for you &#8211; <span style=\"font-weight: 400;\">you can do them every day if you want. If you\u2019re advanced, you can consider<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/that-time-i-did-2440-pull-ups-the-60-day-plp-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00a0a PLP program<\/a>.<\/li>\n<li><strong>Get enough protein into your system after finishing up your workout<\/strong>\u00a0&#8211; protein helps rebuild the muscles you just broke down doing push-ups, and it helps them rebuild those same muscles stronger than before.\u00a0<span style=\"font-weight: 400;\">You can read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">ultimate guide on protein<\/a>\u00a0for some tips on how to up your protein intake. <\/span><\/li>\n<li><strong>If you can do 4 sets of 20-25 perfect form push-ups no sweat, then it\u2019s time to start looking into push-up variations to keep things interesting.<\/strong><\/li>\n<li><strong>Build up your core with\u00a0planks\u00a0&#8211;\u00a0<\/strong>this will help keep your core strong so that it&#8217;s not the weakest link in your proper form push-ups.<\/li>\n<\/ol>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3756954\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/front-plank.gif\" alt=\"Coach Staci showing you the front plant\" width=\"451\" height=\"254\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These 6 tips will be a great addition to your strength training plan. Keep at it and before you know it you\u2019ll be doing one-arm push-ups like Batman.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3581189\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-push-up.gif\" alt=\"One arm push-ups are hardcore, which is why Batman does them.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s that? You don\u2019t have a strength-building plan!!! Well then&#8230;<\/span><\/p>\n<h2>What&#8217;s Your Strength Building Plan?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3583884 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-explode.png\" alt=\"Once you get comfortable with regular push-ups, you can try plyometric push ups like this.\" width=\"700\" height=\"339\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-explode.png 700w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-explode-300x145-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/steve-push-up-explode-600x291-1.png 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p><strong>It makes me sad when we get emails from people who struggle and try and work hard to get healthier, and to be better at push-ups, and just can&#8217;t seem to make any progress.<\/strong><\/p>\n<p>If that&#8217;s you, <span style=\"text-decoration: underline;\">you&#8217;re not alone<\/span>!<\/p>\n<p><b>1) Consider working with an online coach (or in-person trainer). <\/b><\/p>\n<p><b>Helping people learn push-ups and other bodyweight exercises is why we built our<\/b> <strong><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\">1-on-1 Online Coaching Program:<\/a><\/strong> <span style=\"font-weight: 400;\">We build programs for busy people to cut through the noise and just get results<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-2932769 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/coaching-cta4-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><strong><b>2) Exercising at home and need a plan to follow? <\/b><\/strong><strong><b>Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join our community! <\/b><span style=\"font-weight: 400;\">We have hundreds of thousands of people, and I send out two free emails every week to help them level up their lives. Join our free community today, and I\u2019ll send you a dozen free ebooks, including TONS of workout plans you can do anytime, anywhere.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Join the community by signing up in the box below:<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"8109\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"12.232.95.187\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-04-25 02:32:55\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong><b>YOUR MISSION, SHOULD YOU CHOOSE TO ACCEPT IT:<\/b>\u00a0<\/strong>go home, set up a camera, and check your form on your push-ups.<\/p>\n<p>I hope you&#8217;ll find that your form is as good as you expected, but it&#8217;s okay if it&#8217;s not, it&#8217;ll give you something to work on.<\/p>\n<p>Go do some push-ups, and work on getting better with them every day.<\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be moving from Level 1 to Level 4 push-ups and beyond!<\/span><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">Not to brag, but I typed this entire article while doing 1-handed push-ups.\u00a0<\/span><\/p>\n<p><b>PPS:<\/b><span style=\"font-weight: 400;\"> Okay no I didn\u2019t. But it would have been cool if I did, right?<\/span><\/p>\n<p><b>PPPS:<\/b><span style=\"font-weight: 400;\"> No? Fine. Sigh. <\/span><\/p>\n<p><strong>###<\/strong><\/p>\n<p>Photo source:<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">I guess doing push-ups is technically part of MY job, after all.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/43322231@N07\/4652185729\" target=\"_blank\" rel=\"noopener noreferrer\">Army Push-ups<\/a>,\u00a0<a href=\"https:\/\/www.flickr.com\/photos\/27271711@N04\/3450266008\/sizes\/l\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jason Ternus: Stormtrooper Pushups<\/a><a href=\"#refmark-2\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\">Proper Push-Up Ultimate Guide: How to Do Push Ups with Correct Form<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The push-up is one of the best exercises on the planet. It\u2019s a foundational movement in\u00a0strength training, and an exercise EVERYBODY should be doing regularly. However, it\u2019s also an exercise that about 95% of people get wrong and do incorrectly. Fortunately, after reading today\u2019s ultimate guide, you\u2019ll know exactly how to do a proper push-up [\u2026]<br \/>\nThe post Proper Push-Up Ultimate Guide: How to Do Push Ups with Correct Form first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":12091,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12089"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=12089"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12089\/revisions"}],"predecessor-version":[{"id":12123,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/12089\/revisions\/12123"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/12091"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=12089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=12089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=12089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}