2. Proper Push up Technique
Down Phase
Start in prone position.
Hands should be firmly planted on the
ground, fingers pointing forward.
Shoulders directly over hands. Keep elbows
near your body.
Engage core, keeping back and legs straight–
up on toes.
Body should stay in straight line while
moving down and up.
Bring chest to the ground.
3. Proper Push up Technique
Up Phase
Core should still be engaged to
keep back and legs straight.
Body should stay in straight line
while moving down to up.
Bring body up so elbows are
completely straight, keeping
shoulders over hands.
5. Improper Push up Technique
Using poor push-up form can lead to potential risk of injury of the rotator cuff or
wrist, as well as lower back pain.
Common Errors:
Poor hand and elbow positions- hands turned in, elbows flared out.
Sagging hips means you are relying on gravity to lower your body.
A high butt in the air means your core is not engaged.
6. Push up Form Video
https://www.youtube.com/watch?v=iPn6haElcI8
https://www.youtube.com/watch?v=CwUZo1Dj4f4
7. References
Contreras, B. (2012, October). The Biomechanics of the Push-up. Retrieved
November 26, 2017, from https://bretcontreras.com/wp-
content/uploads/The-Biomechanics-of-the-Push-up-Implications-for-
Resistance-Training-Programs.pdf
Mercola, D. (2017, April 21). Are You Doing Pushups Correctly? Retrieved
November 27, 2017, from
https://fitness.mercola.com/sites/fitness/archive/2017/04/21/proper-
pushup-form.aspx
Floyd, R.T. (2015). Manual of Structural Kinesiology (19th ed.). (pp.221). New
York, NY: McGraw-Hill Education.
