The Proper Push Up...
What To Do, What Not To Do!

Everybody knows how to do a push up... or do they? The fact is, most people fail to perform a proper push up... and don't get all the benefits out of this classic exercise.

Ah, the push up, an excellent upper body, core stabilizing exercise for some... a cruel form of punishment for others.

No matter which side of the coin you're on, the push up, or should I say the proper push up, should be a part of everyone's physical fitness training program.

Coach Eddie Lomax

Workout Without Weights

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It used to be, the proper push up was the mark of an individual's strength and fitness... those that could were admired, those that couldn't were shunned.

Unfortunately, the value of the proper push up has been diminished by the following words heard throughout gyms across the globe... "How much can you bench?"

The bench press has become one of the most common notches on the fitness measuring stick... wrongly so in my opinion.

Very few people with high bench press numbers can complete 50 proper push ups.

What Is A
Proper Push Up?

A proper push up is an incredibly demanding full body exercise... needing both upper body strength and a strong, stable core for proper completion.

Coach Lomax Push Up

The proper push up is a slow and deep lowering and raising of the body while the body remains straight and stiff.

*****HINT*****

Start your proper push up set by laying face down on the ground with your elbows bent and hands by your shoulders.

Tighten your body... this is how your body should remain, straight and tight, for the entire set.

When you push up, your chest, pelvis and thighs should come off the ground at the same time and your body should remain in that position throughout the entire position.

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The body has to remain stiff and straight throughout the entire lowering and raising... the only thing that should move during the movement is the arms.

The body should be straight at the top, during and at the bottom of the movement... this is accomplished by using your core stabilizer muscles, butt and legs to make your body as ridged as possible.

Your whole body is involved in completing a proper push up... not just your upper body.

Upper body strength and core strength must be coordinated to do a proper push up... if either your upper body or core is weaker than the other, errors will occur and performance will be lowered.

Common Proper Push Up
Mistakes To Avoid

Avoid these common mistakes to perform a proper push up.

Don't sag in the middle. Your stomach should not drop down... you must remain ridged.

Don't raise your butt. Your butt should not be in the air in an attempt to rest or decrease the distance the proper push up must travel... remain straight.

Don't lead with the head and neck. Don't crane the neck and seek the ground with your nose in an attempt to shorten the push up distance... your whole body must be lowered and raised.

Don't bounce. Your body should stop short of touching the ground... don't hit the ground for the rebound effect.

Don't stop short. You must complete the full range of motion to be considered a proper push up.

Don't go too fast. Many people go fast to use elastic energy to help them complete the up movement... the tempo should be slow and steady to be considered a proper push up.

Don't rest. If you have to stop, the set is over.

If you find yourself committing any of these mistakes during the set... terminate the set.

You get the most physical benefit by performing a proper push up on each repetition... not by boasting high numbers for lousy push ups.

*********Side Bar************

Obviously, there are exceptions to every rule... for example, when performing the OptiFitness Workouts, (which are more like challenges than workouts), in Workout Without Weights, resting in the top position is permitted when you cannot continue to perform a proper push up.

Holding the up position still stresses the core stabilizer muscles... making them stronger for improved proper push up performance in the future.

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How Many Proper Push Ups?

I'm not in favor of doing extremely high repetition exercise... I would rather do a smaller number per set, and do more sets.

However, some times you want to test your over-all capabilities.

Some people say you should be able to do 50 proper push ups without resting.

Others fall in love with the 100 mark.

Both are excellent numbers to strive for... but how many proper push ups should you be able to do?

One more proper push up than you did last time you tested!

Now that you know how to perform a proper push up... incorporate the proper push up into a progressive workout system using bodyweight calisthenics exercise like Workout Without Weights .

Watch your upper body and core strength combine into a powerful full body movement that is overlooked in many fitness training programs.

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Coach Eddie Lomax is the founder and president of the Optimum Fitness Network, and author of the best-selling ebook Workout Without Weights: Bodyweight Calisthenics Workout Progression System.

DISCLAIMER: The material on this site is for informational purposes only and not intended to replace professional, medical recommendations or common sense. This site, owners and employees accept no responsibility for injury or damage arising from the use or misuse of the information provided.