Uploaded December 2023 | Updated September 2026, 21 hours ago
Although push-ups are the most widely known exercise, they can often be tough for beginners to do well, and many gymgoers struggle for years with subpar form.
Try these 3 tips to clean up your push-up technique!
1). Squeeze A Pad In Between The Knees:
Cleaning up sagging hips and poor positioning in a push-up can sometimes be as simple as adding a towel or pad squeeze in between the legs during the exercise. By squeezing the pad and actively adducing and contracting your adductors and glutes, you will be able to contract your abdominals more easily by taking advantage of the irradiation effect. Sherringtonâs Law of Irradiation states that âa muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength."
Keep the reps low and quality high, and work adding reps slowly over time while using the pad squeeze.
2). Improve Your Anterior Core Strength:
Although the push-up is traditionally viewed as an upper body exercise, it is highly dependent on anterior core strength to maintain a plank like position during the movement. I find most clients push-ups improve immensely if spend time prioritizing âanti-extensionâ core strength with exercises like planks and rollouts.
In addition to practicing push-ups, master the hardstyle front plank where you focus on actively contracting your abdominals in the plank position for up to 45 seconds. From there, progress to the stability ball rollout to increase difficulty.
3). Regress To An Incline Push-Up
If you are still struggling to perform a push-up on the floor, try regressing to an incline push-up on a box, bench or ideally on a barbell in a squat rack. By inclining you can reduce the total load on your upper body and trunk muscles, allowing you to perform it correctly. Find a height that is challenging for 6 repetitions so that it still requires you to brace hard, challenges your upper body and helps you build strength. Keep the quality high and slowly progress down towards the floor as your strength and form improves.
Although push-ups are the most widely known exercise, they can often be tough for beginners to do well, and many gymgoers struggle for years with subpar form.
Try these 3 tips to clean up your push-up technique!
1). Squeeze A Pad In Between The Knees:
Cleaning up sagging hips and poor positioning in a push-up can sometimes be as simple as adding a towel or pad squeeze in between the legs during the exercise. By squeezing the pad and actively adducing and contracting your adductors and glutes, you will be able to contract your abdominals more easily by taking advantage of the irradiation effect. Sherringtonâs Law of Irradiation states that âa muscle working hard recruits the neighboring muscles, and if they are already part of the action, it amplifies their strength."
Keep the reps low and quality high, and work adding reps slowly over time while using the pad squeeze.
2). Improve Your Anterior Core Strength:
Although the push-up is traditionally viewed as an upper body exercise, it is highly dependent on anterior core strength to maintain a plank like position during the movement. I find most clients push-ups improve immensely if spend time prioritizing âanti-extensionâ core strength with exercises like planks and rollouts.
In addition to practicing push-ups, master the hardstyle front plank where you focus on actively contracting your abdominals in the plank position for up to 45 seconds. From there, progress to the stability ball rollout to increase difficulty.
3). Regress To An Incline Push-Up
If you are still struggling to perform a push-up on the floor, try regressing to an incline push-up on a box, bench or ideally on a barbell in a squat rack. By inclining you can reduce the total load on your upper body and trunk muscles, allowing you to perform it correctly. Find a height that is challenging for 6 repetitions so that it still requires you to brace hard, challenges your upper body and helps you build strength. Keep the quality high and slowly progress down towards the floor as your strength and form improves.
