Mastering the Push-Up: Form, Focus, and Faith

Push-ups are one of the most effective full-body exercises you can do. And best of all? No equipment required. But to truly benefit from them (and avoid injury), form is everything. 

So if you’re just starting out or want to fine-tune your technique, here’s how to do a push-up with strength, control, and confidence.

Proper Push-Up Form, Step by Step:

• Place your hands slightly wider than shoulder-width apart.

• Keep your wrists directly in line with your shoulders to protect your joints.

• Engage your core muscles.

• Gently squeeze your glutes to support your lower back.

• Keep your head in a neutral position—don’t let it drop! Your gaze should be just ahead of your hands.

• As you lower, do it with control. No rushing.

• Your elbows should bend at about a 45-degree angle from your body, not flaring out wide.

• Maintain a straight line from the top of your head to your heels.

• Lower yourself as far as you can while keeping good form—no sagging hips or dropped head.

Pro tip: If you’re trying to work your way up to a full push-up, start on your knees (but still use proper form). Or, start with vertical wall push-ups to master the form, then slowly move yourself to a more horizontal position as you gain confidence and strength. Push-ups with your feet on the floor and hands on your bed or couch are a great way to work up to a full rep!

As you hold your body strong, take a moment to remember: strength is built in the tension. Progress is made in the pause. And faith grows when we press on through resistance.

You are stronger than you think. Every rep is a reminder that discipline is worship, and movement is a gift.

How many push-ups will you do this week?

Amber Dabney Smith

Your Three-Part Fitness Coach | Spirit, Mind, Body