Push-up Form: How to Do Push-ups Correctly
Good push-up form means a straight line from head to heels, elbows tracking at about 45 degrees, and your chest — not your chin or hips — reaching the floor first. Formfix checks all of this from a single iPhone video or photo and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
The push-up is the most common exercise in the world and one of the most commonly done poorly. This page covers what a full rep looks like, the mistakes to avoid, and how to film your set for analysis.
Download Formfix on the App StoreWhat good push-up form looks like
Straight body line
Head, shoulders, hips, and ankles form one rigid line — glutes and abs squeezed so your hips never sag or pike.
Hands under shoulders
Hands sit roughly under your shoulders or slightly wider, fingers spread, screwing your palms into the floor for stability.
Elbows at ~45 degrees
Elbows track back at a moderate angle from your torso — not flared straight out, not glued to your sides.
Full depth
Your chest comes within an inch or two of the floor — or touches it lightly — with your nose and hips arriving at the same time.
Full lockout
Every rep finishes with straight arms and your shoulder blades pushed apart at the top.
Most common mistakes and how to fix them
Hips sagging
Why it happens: A relaxed core lets the lower back arch and the hips drop, so the chest never reaches full depth.
Fix it: Cue 'squeeze glutes, brace abs' before you start. If you can't hold the line, elevate your hands on a bench until you can — it's better than knee push-ups for learning the position.
Hips piked up
Why it happens: Pushing the hips high shortens the range and shifts work away from the chest.
Fix it: Cue 'head to heels in one line' and film from the side. Lower slowly and keep your ribs down through the whole rep.
Elbows flared to 90 degrees
Why it happens: Flaring straight out to the sides stresses the shoulders and usually comes from hands placed too wide.
Fix it: Bring your hands a touch narrower and cue 'elbows back at 45 degrees.' Your forearms should be vertical at the bottom of the rep.
Half reps
Why it happens: Stopping halfway down makes the numbers look good but skips the hardest, most productive part of the rep.
Fix it: Touch your chest lightly to the floor every rep, even if it cuts your count in half. Honest depth beats inflated reps.
Head reaching for the floor
Why it happens: Dropping the chin to fake depth leaves the chest high and the neck strained.
Fix it: Keep your neck neutral and eyes down. The chest touches first — film from the side and check what actually reaches the floor.
How to film it for analysis
Camera angle
Side-on at hip height is the key angle — it shows body line, depth, and elbow path in one view.
Distance
5–8 feet (1.5–2.5 m) away, framing your whole body from head to feet.
Framing
Prop the phone at floor level or on a low stack so it's near hip height. Film a full set — sagging and half reps appear as you fatigue.
FAQ
How low should you go in a push-up?
Until your chest is within an inch or two of the floor — or touches it lightly — with your body in one line. If only your chin or hips get close, the rep isn't full depth.
Are knee push-ups effective?
They build some strength, but they don't train the straight-body position that makes push-ups valuable. Elevating your hands on a bench or box is usually a better regression — same body line, less load.
Why do my shoulders hurt during push-ups?
Usually from elbows flared straight out to the sides or hands placed too far forward. Tuck your elbows to about 45 degrees, put your hands under your shoulders, and reduce depth to a pain-free range while you rebuild.
How many push-ups should I be able to do?
There's no single right number — what matters is that every rep is full depth with a straight body line. Ten honest reps beat thirty half reps for building strength.
How do I film push-ups for a form check?
Side-on at hip height, 5–8 feet back, phone still. Upload the clip to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
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