Standard Push-Up Proper Form
Created by Cheli
Step‑by‑step guide to performing a push‑up with correct form for beginners.
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Checklist Items (16)
Prepare space and surface
Choose a flat, non‑slip surface and clear enough room to extend your body fully.
Position hands correctly
Hand width
Place hands slightly wider than shoulder width.
Finger orientation
Point fingers forward or slightly outward for stability.
Set body alignment
Feet
Keep feet together or hip‑width apart, toes on the ground.
Hips and spine
Engage core to keep hips level with shoulders, forming a straight line.
Head
Look slightly ahead, keeping neck neutral.
Lower torso
Bend elbows
Lower your body by bending elbows at a 45‑degree angle from torso.
Chest proximity
Descend until your chest is just above the floor, maintaining form.
Push back up
Extend elbows
Press through palms to straighten arms.
Lockout
Reach full arm extension without locking joints harshly.
Breathing pattern
Inhale
Inhale as you lower your body.
Exhale
Exhale forcefully while pushing up.
Common mistakes to avoid
Sagging hips
Avoid letting hips drop; keep core engaged.
Flared elbows
Keep elbows close to body, not flaring out sideways.
Incomplete range
Ensure chest reaches near floor and arms fully extend.
Finish and rest
Complete desired repetitions, then rest by kneeling or lying flat.