Health & Fitness

Master Perfect Pushups: A Complete Guide for Beginners (With Form Tips)

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Pushups are one of the most effective bodyweight exercises for building upper body strength, but many people perform them incorrectly. This comprehensive guide will teach you how to do pushups with perfect form, whether you're a complete beginner or looking to refine your technique. By mastering proper pushup form, you'll not only prevent potential injuries but also maximize muscle engagement in your chest, shoulders, triceps, and core. The best part? You don't need any equipment, and you can practice anywhere. Let's break down this fundamental exercise into simple, actionable steps that will help you build a strong foundation for your fitness journey.

Get Into the Starting Position

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Begin by kneeling on an exercise mat or comfortable surface. Place your hands slightly wider than shoulder-width apart, with your fingers spread comfortably and pointing forward. Your wrists should be directly under your shoulders. Extend your legs behind you, supporting your weight on your toes. Your body should form a straight line from your head to your heels.

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Important Warnings

Engage Your Core

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Before beginning the movement, tighten your core muscles as if preparing for someone to punch your stomach. Keep your back flat – imagine balancing a glass of water on your lower back. This core engagement is crucial for maintaining proper form throughout the exercise and protecting your lower back from strain.

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Lower Your Body

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Begin the downward phase by bending your elbows, keeping them relatively close to your body at about a 45-degree angle. Lower yourself until your chest nearly touches the ground. Keep your head in a neutral position, looking at a spot on the floor about a foot in front of your hands. The movement should be slow and controlled.

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Push Back Up

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Push your body back up to the starting position by extending your arms. Keep your core engaged and body straight throughout the movement. Exhale as you push up, focusing on using your chest muscles to drive the movement. The push should be smooth and controlled, not explosive.

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