June 22, 2024
Learn how to correctly do pushups with proper form, technique, and alignment. Explore different variations and modifications to adjust difficulty level or target different muscle groups. Discover the benefits of doing pushups and how to avoid common mistakes. Try the 30-day pushup challenge and incorporate pushups into your workout routine for optimal results.


Pushups are a classic exercise that target multiple muscle groups, increase strength, and improve overall fitness. They are a great way to build upper body strength, increase core engagement, and achieve a toned physique. This article aims to provide a comprehensive guide to performing pushups, focusing on correct form, technique, and variations. Whether you are a beginner or an experienced fitness enthusiast, this article will help you improve your pushup game and achieve peak physical performance.

A Step-by-Step Guide

Before diving into pushup variations and workout routines, it is essential to master the correct form and technique. Proper alignment and core engagement are essential to performing pushups correctly and achieving optimal results. Here is a step-by-step guide to performing a standard pushup:

Step 1: Begin in a high plank position with your hands shoulder-width apart and your core engaged.

Step 2: Lower your body towards the ground, keeping your elbows tucked close to your ribcage.

Step 3: Pause when your chest touches the ground.

Step 4: Push your body back up to the starting position.

Repeat steps 1-4 for your desired number of reps.

A few key tips to keep in mind while performing pushups include using a wide hand position to target chest muscles and a narrow hand position to target triceps. Additionally, keeping your core engaged throughout the movement ensures proper alignment and stabilizes your body during the exercise. Lastly, breathe in through your nose as you lower your body towards the ground and exhale through your mouth as you push back up to the starting position.

Pushup Variations

Once you have mastered the standard pushup, there are several variations you can try to adjust the difficulty level or target different muscle groups. Here are a few common pushup variations:

Diamond pushups: Place your hands close together, forming a diamond shape with your fingers. This variation targets your triceps and chest muscles.

Decline pushups: Place your feet on an elevated surface, such as a bench or step. This variation targets your upper chest muscles.

Plyometric pushups: Perform a standard pushup, but as you push up, explode off the ground and clap your hands before returning to the starting position. This variation focuses on explosive power and improves your ability to generate force quickly.

Remember to adjust your form and technique with each variation to ensure proper alignment.

30-Day Pushup Challenge

Looking to take your pushup game to the next level? Try the 30-day pushup challenge. This progressive program gradually increases the number of pushups you do each day, helping you build muscle endurance and strength over time. Here is a sample 30-day pushup challenge:

Day 1-5: Perform two sets of five standard pushups per day.

Day 6-10: Perform two sets of seven standard pushups per day.

Day 11-15: Perform two sets of ten pushups per day (five standard pushups, three diamond pushups, and two decline pushups).

Day 16-20: Perform three sets of ten pushups per day (five standard pushups, three diamond pushups, and two decline pushups).

Day 21-25: Perform three sets of twelve pushups per day (six standard pushups, four diamond pushups, and two plyometric pushups).

Day 26-30: Perform three sets of fifteen pushups per day (six standard pushups, four diamond pushups, two plyometric pushups, and three decline pushups).

Remember to track your progress and stay motivated throughout the challenge.

Benefits of Doing Pushups

In addition to improving physical fitness and muscle strength, pushups offer several other benefits. They can improve posture by strengthening your core muscles and improving spinal alignment. Pushups can also enhance your cardiovascular health by increasing heart rate and circulation. Finally, pushups have proven mental health benefits, including reducing stress and improving mood.

Common Mistakes to Avoid

While pushups are an excellent exercise, performing them incorrectly can lead to ineffective workouts or even cause injury. Here are some common mistakes to avoid:

Sagging or sticking your butt out: This mistake often occurs when your core muscles are weak or not engaged. Keep your core tight and your body in a straight line during the exercise.

Elbows pointing outwards: Keeping your elbows out to the side can place unnecessary strain on your shoulders. Keep your elbows close to your ribcage throughout the movement.

Not breathing properly: Proper breathing is essential to maintaining stamina and energy during pushups. Engage your core and breathe in through your nose as you lower your body, then exhale out through your mouth during the pushup.

Remember to keep your form in check, start slowly, and increase the number of reps gradually to avoid overtraining or injury.

Pushup Modifications

If full pushups are too challenging, several modifications can make them more accessible. Here are a few pushup modifications:

Wall pushups: Stand facing a wall and place your hands on the surface. Lean your body forwards to perform a pushup.

Knee pushups: Start in a modified pushup position with your knees on the ground. Lower your body towards the ground and follow the same form steps as you would with a standard pushup.

Box pushups: Place your hands on an elevated surface, such as a box or bench, to reduce the amount of force required to complete the pushup.

Remember to gradually work your way up to full pushups as your strength increases.

Pushup Workout Routines

Pushups are an excellent addition to any workout routine, but there are many different ways to structure a pushup-focused workout. Here are a few examples:

HIIT circuit workout: Alternating sets of 45 seconds of pushups with 15 seconds of rest, followed by another exercise such as jumping jacks or burpees. Repeat the circuit for three to five rounds.

Tabata workout: Perform pushups for 20 seconds, rest for 10 seconds, and repeat for eight rounds. Rest for 1-2 minutes, then move on to another exercise.

Strength training workout: Incorporate pushups into your upper body strength training plan, along with exercises like dumbbell curls, rows, and triceps extensions.

Remember to focus on proper form and alignment during each workout and adjust the number of sets and reps to your fitness level.


Pushups are an excellent exercise that offers numerous physical and mental benefits. This article has provided a comprehensive guide to performing pushups correctly, exploring different variations and modifications, and building a pushup-focused workout routine. Remember to pay attention to form and technique, start slowly, and gradually work your way up to more challenging pushup variations. With determination, practice, and patience, pushups can help you achieve peak physical performance and overall fitness.

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