Place your hands on the edge of a bench, shoulder-width apart. Modifications. 1. How to do it. How to Do Step Ups Properly. @Jedd – I think the best way to learn how to do push ups properly is to start doing push ups on an incline, then over time lower the incline until you are flat on the ground. "I love push ups because not only do they work your chest, shoulders, and triceps, but also, when they're done correctly, they build core stability," says Betina Gozo, NASM-certified personal trainer. Find something that is stable and not going to move out from under you when you step up onto it. Before you even perform that first rep, you’ll need to put your body in the proper position. It can make your lower back ache, hurt your shoulders, and to make it even worse, you will not enjoy the benefits that you have seen above. STEPS: 1. To prepare to do push ups even if you can’t now, try wall push ups. What are the Risks/ Dangers of doing Push Ups wrongly? A step by step guide to proper form when doing a push-up. Brace your core and straighten your legs out behind you, so that your lower body is being supported on your toes. Now, there is a contradiction here. From this position, squeeze your glutes and maintain your core tight . Stand several feet away from the bench, facing the object. Make sure your body is in a straight line at an inclined angle with your toes on the ground. Keep the right heel planted on the platform. To do an effective push-up, you must first have the right technique. In This Article. If you are too close to the wall, you won't get a proper workout and could potentially hurt your back. Here’s how to do push-ups the right way: 1. And it’s not your fault. Once you master proper push-up form, there are tons of variations you can do, Miklaus says. How you start the movement will ultimately dictate how you perform. How to do Push Ups Correctly Video. By placing your hands on a wall or bench or bringing your knees to the floor, you’ll reduce the amount of bodyweight you’re pushing, making the movement the right amount of challenging. That’s why I’m here for. We caught up with an exercise physiologist to get his take on the benefits of push-ups, how to maintain proper form, and whether you should be doing push-ups every day. Additionally, perform classic push-ups 5 days a week to see real progress. Squat down and place your knees on the floor. 1. If you're too far from the wall, you could risk falling to the floor or hurting your back from arching it uncomfortably. You’re much better off completing a few sets of modified push-ups with proper technique than struggling through regular push-ups with incorrect form. Benefits . You can also do dumbbell exercises that build arm strength, such as 1-arm tricep extensions. Don't continue a set with poor form, or move the hands out to the "T" position just to knock out a few more reps. Get down on all fours, placing your hands slightly wider than your shoulders. Push-ups are also one of the hardest exercises to do properly. “If you’re doing push-ups incorrectly, you could end up damaging a lot of things,” explains Dikoume. “There are many nerves and tendons around the shoulders, and a lot of muscles involved.” Dikoume points to two important spots to watch: your shoulders and your lower back. Push ups are a simple movement on paper, but the proper form and execution is usually flawed. Proper stance and positioning is important for doing a wall push up. You can also try doing push-ups with your hands on an elevated surface (like a box or bench) to place less of your weight on your upper body. Kneel on a folded towel or a throw pillow to cushion your knees during your push-ups. Note: With push-ups on your knees, you train your upper body in a similar way to push-ups. The push-up is one of the most basic bodyweight exercises. It’s just not the proper way of doing a push up. Thankfully, making the transition requires just a few tweaks. How to do push ups correctly, learn the right execution . How to do the Push-up routine. Not only is there lots of confusion on what correct form