How To Do The Standard Pushups: The Complete Guide

If you have ever worked out in your life, you probably know the importance and how beneficial the Pushups are. Pushups form the foundation of a strong aesthetic physique and I believe everyone should do them regardless of your training experience.

In a standard Pushup, the following muscle groups are targeted: chest muscles or pectorals, shoulders or deltoids, triceps, abs, and the serratus anterior.

Despite the popularity it has garnered over the years, it is probably the most misunderstood exercise and you will notice that everyone has their own way of doing them. Now, before you start doing the exercise in your own way, let’s go through how to do them properly.

Standard Pushups
Photo by Keiji Yoshiki from Pexels

Learning The Standard Pushup

  1. Start in a plank position with your pelvis tucked in, your neck neutral, and your palms directly under your shoulders. Make sure your shoulders are retracted.
  2. Tighten your core and begin lowering your upper body until your chest slightly touches the floor. Keep your elbows tucked slightly inwards during the motion.
  3. Extend your elbows until you have reached the top, the starting position.

Common Mistakes

  1. Elbows Flaring Outwards – This is a dangerous place to be in, it puts your shoulders in a compromised position and shifts the pressure from the chest to the front deltoid which can cause injuries in the future.
  2. Half Reps – This is the most common mistake, as most people want to cram out the maximum possible repetitions forgetting that it does not matter how many reps they do if it is not in the proper form. Also cramming out fast-paced half reps reduces the time under tension which in turn reduces the effectiveness of the exercise.
  3. Posture – It probably arises from weak core and glute muscles. If you cannot maintain the proper straight posture(see picture) then start out by doing knee pushups and gradually work your way upwards. 
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