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How to do pushups correctly


Pushups strengthen chest, arm, shoulder and stomach muscles. Correct form helps you avoid injury and get the most from your workout.

1. Lie facedown with hands slightly rotated inward at mid-chest, slightly wider than shoulders. Look at floor to avoid neck strain.

2. Starting position: Rise, balancing on hands and toes while keeping legs, back and rear end flat. (Too hard? Try knees on the floor with legs bent and feet up.)

3. Inhale as you slowly lower yourself until elbows are at 90 degrees, keeping body in a straight line.

4. Think of pushing the floor away from you as you straighten your arms, keeping body straight. Exhale as your arms straighten out, keeping elbows slightly bent.

See how many you can do. Start with a goal of six sets of five repetitions.


Comments about “How to do pushups correctly”

  1. lego scouts says:


  2. Scouting 101 says:

    Thanks for the tips. I’ll make sure and remember them.

  3. Delta Force says:

    Now try doing 100 of those with a Drill Sargent’s boot in your shoulder blades. thats what I had to do and MUCH more when I was in paratrooper training.

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log