Best Push Up Technique

By | January 25, 2016

Best push up technique

If you are looking to get the most out of this fantastic exercise, then learning the best push up technique is essential.

During this article we will cover how to progress to a full push up, I know some of you won’t be able to perform a full push, but that’s ok, there was a time I simply could not manage one.

No matter what stage your at with push ups or what level your fitness is, you ABSOLUTELY can and will be able to perform Push ups.


Why push-ups

Using our own body weight is natural, so you can expect natural results. if you’re concerned about “bulking up” don’t be, a push-up won’t do that it will help burn calories and tone your upper body.

Equally, if you are looking to “bulk up” then use a push to pre-fatigue you before your sets or as a finishing exercise after you have done your bench press for instance.

By perfecting the best push up technique you will benefit much more and avoid injury, if you do find yourself injured then it can set you back to the beginning on any progress made so far.

Above all increasing your upper body strength is potentially life saving! will also give you a lot better quality of life for you and any loved ones.

Finding your starting point

It’s important to find the right progression stage for you, we are looking for the point where it’s challenging but not demotivating.

Bearing that in mind it’s best if we make four key stages to help progression into a full push up, but first, we do need to find what stage your already at!

Take a look below and try to perform 15 push ups, if you can comfortably achieve 10 then move to next stage if you can’t, simply drop a stage.

Please note the way these push-ups are performed, they are not like the ones you have seen before with a wider arm stance, the reason being they put a lot of stress on the shoulder and we don’t want that yet.

Best push up technique stage #1

I can’t stress this enough, DON’T FEEL DOWN if you struggle at this stage, it’s perfectly normal and believe me you will be on the next stage pretty quick.

  1. Put your hands against a wall shoulder width apart, roughly chest height.
  2. Stand with feet slightly back so you can feel some resistance on your arms.
  3. Bending at the elbows lower yourself to the wall in a controlled fashion.
  4. Stop when elbows become parallel with the side of your body. (or if your face hits the wall, preferably the former)
  5. Push back up to starting position.
  6. Repeat 15 times x3

Because we used the wall we took a lot of your body weight away making it more achievable for your level, be very pleased with yourself that you’ve done a wall push up this is an achievement.

Best push up technique stage #2

If you’re on this stage or just moved up to stage #2 all were going to do is add a bit more body weight to the same exercise.

You can pretty much use anything that’s between 20 and 40 degrees angle, I used a step up board but this may be too hard as its does add most of your body weight, but a window sill, bed frame, kitchen work top you get the point as long as its sturdy

  1. Grasp the object you decided to use shoulder width apart, roughly chest height.
  2. Stand so your arms are straight and spine is neutral.
  3. Bending at the elbows lower yourself to your object in a controlled fashion.
  4. Stop when elbows become parallel with the side of your body.
  5. Push back up to starting position.

Best push up technique stage #3

Be proud of yourself your almost there your actually on the floor now, ONLY one stage to go!

  1. Lay on the floor face down with palms flat on the floor elbows tucked in.
  2. Knees bent with your weight resting on them.
  3. Push up through your arms
  4. lower back to the floor



Best push up technique stage #4

You have now joined the full push up club!! onwards and upwards, this is exactly same as stage #3 apart from having your knees bent. Remember to keep your back straight and don’t push your bum in the air


Performing a full push up is a massive achievement, using best push up techniques makes it possible, with ease.

Now you can do push ups with ease, you can now perform push ups with your hands slightly further apart this will hit your chest and shoulders more and if you struggle to do a full one like this go back through the stages.

I would advise doing your stage 3-4 times a week, do 15 repetitions with 3 sets.

Thank you for reading best push up techniques, I hope everything is clear and if you are unsure about anything leave a comment below



“if you feeling like quitting, remember why you started”



7 thoughts on “Best Push Up Technique

  1. The Simple Retiree

    It’s a great exercise, I’ve probably done tens of thousands of these during my time in the Army. Your tips and techniques are solid. Really enjoyed your post. Thank you,

    1. Steven Varley Post author

      Hi Peter,

      I imagine you was fed up of push ups towards the end, its a core exercise in the military, most professionals such as military, police and even elite athletes use body weight purely because there so effective

  2. Nasrat Star

    This is a awesome workout.
    I do have a few questions:
    1. I am 50 years old and have not been active the last 10 years. Is push ups the right exercise for me in getting into shape?
    2. I had some back problems a few years back but I am close to 95% healed. What advice can you give me to make my back stronger?

    Thanks and all the best.

    1. Steven Varley Post author

      Hi Nasrat,

      Push ups shouldn’t have any negative implications on your back but that said I am not a physio so best to check up with them and push ups are good for any ability and age so if you get the all clear push to your hearts content

  3. Peter Mantu

    Hi Steve,

    I have always preferred push ups than anything else since I am not a fan of bulking up…I like my body just the way it is and one of the techniques I like is #3 on your list. Thanks for sharing this with us and all the best to you. 🙂

  4. Uwais


    Great post about push ups. I need to start doing this and start losing my belly fat and toning up. Thank you for a very beneficial post.


Leave a Reply

Your email address will not be published.