How to Do Push Up Perfectly

One of the very best exercises for weight loss or fat loss is the basic push-up exercise. In the following video, there are tips on how to have perfect form and I also have many variations so you will never plateau in your weight loss efforts.

The push-up is one of my favorite exercises because it’s very effective for strengthening the upper body whilst the abs and lower body also work to stabilize – so it’s efficient in working many muscles at once, providing a total body workout all in one.

Also you don’t need any equipment and you can progress from a beginner through to being advanced. The main muscles worked are the chest (pectoralis), the shoulders (anterior deltoid) and the triceps – the back of the arm.

perfect push-ups

Here are my tips for the perfect push-up:

  • A crucial part of the perfect push-up is the set up. Start on a mat or soft surface on your hands and knees. If you are new to exercise, remain on your knees until you can perform at least 10-15 push-ups and then you should be ready to progress to your toes.
  • Make sure your wrists are in line or lower than your shoulder height so as to take pressure off your shoulder joint.
  • If you have weak wrists try the push-up on your knuckles.
  • Brace your abdominals by drawing in your tummy muscles towards your spine and hold them on for the entire exercise.
  • Keep your head in neutral position – so as to not have a protruding chin. Basically your body wants to be in a straight line.
  • Bend from the elbows and lower your body towards the floor, aiming to get your chest as close to the ground as possible.
  • Change the width of your hands to challenge muscles through a different range.

You want to AVOID:

  • Sagging of the body – keep your body in a plank position
  • Locking the elbows – joints should be soft


Here are some push-up variations to keep your workouts interesting and challenging so you achieve your dream body!

  • Wall Push-Up – Great for beginners or seniors, progress to single arm then onto the floor. (shown at the end of the video above).
  • Push-Up into Side Plank – Alternating sides in between the push-ups. This works the core more.
  • Stability Ball Push-Up – Starts with the ball touching your shins, then shoelaces, toes or turn yourself around for hands on the ball.
  • Tricep Push-Up – Keep hands and elbows in closer (more narrow) to work the back of the arms.
  • Staggered Push-Up – By staggering it you increase the load on one side and it changes the intensity.
  • Medicine Ball Push-Up – Quite advanced and also good for stabilization of the shoulder joint. This can also be done on the wall or you can roll the ball between hands to engage the core more.
  • Incline & Decline Push-Up – Incline is where your hands are elevated, changing the centre of gravity so that your lower body works more. Decline is where your feet are elevated and puts more intensity into the chest.
  • Single Arm or Single Leg Push-Up – An excellent challenge for advanced exercisers changes the stability onto 3 points instead of four.
  • Dive-Bomber – The ultimate dynamic push-up. This will require greater shoulder and core strength, not for the faint-hearted! It is also considered high intensity.

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