A pushup is one of the most effective and accessible bodyweight exercises you can do. It works your chest, shoulders, triceps, and core muscles all at once. But doing pushups with the right form is crucial—not only to get the most benefit but also to avoid injury. Whether you’re a beginner or advanced, there are variations that can help you build strength at your level and keep things interesting.
To do a standard pushup, start in a high plank position. Place your hands on the floor slightly wider than shoulder-width apart, with your legs straight and feet hip-width apart. Your body should form a straight line from your head to your heels. Engage your core and keep your neck neutral by looking slightly ahead. As you lower your body, bend your elbows and keep them at about a 45-degree angle from your body. Lower until your chest nearly touches the ground, then push back up to the starting position. Breathe in as you go down and breathe out as you push up.
If you’re new to pushups, start with a wall pushup. Stand a few feet away from a wall and place your hands flat on it at shoulder height and shoulder-width apart. Bend your elbows and bring your chest toward the wall, then push back. This is a great way to build strength and learn good form with minimal strain.
Once wall pushups become easy, you can progress to incline pushups using a bench, countertop, or sturdy surface. Place your hands on the elevated surface and walk your feet back until your body is in a straight line. Lower your chest toward the bench just like a regular pushup and press back up. This variation makes it easier than floor pushups while still challenging your upper body.
When you’re ready for the standard version, you can begin to add in more challenging styles. A wide-based pushup is done just like the standard pushup but with your hands placed further apart. This puts more emphasis on your chest muscles. Make sure to keep your body in a straight line and avoid letting your hips sag or rise too high.
For an added challenge, try decline pushups. In this variation, your feet are elevated on a bench or step while your hands are on the floor. This shifts more of your body weight toward your upper chest and shoulders, making the pushup harder. Keep your core tight and back flat throughout the movement.
Another dynamic variation is the pushup to plank. Start with a standard pushup, and once you press back up, immediately drop one arm down to your forearm, then the other, moving into a forearm plank. From the plank, push back up to your hands one arm at a time. This variation targets your chest and triceps while also giving your core a serious workout.
No matter which variation you choose, focus on maintaining good form. Quality reps are always better than quantity. Pushups are a powerful tool in any fitness routine and can be modified to match your ability and goals. With consistency and proper technique, you’ll build strength and endurance over time.