Let's talk about push-ups

Using your RM (Repetition Max) in push-ups is for many a way to demonstrate strength. But just because someone says they can do 50, 75, or 100 push-ups in a row doesn't automatically mean they are strong. The numbers often say something completely different – namely, something about the form of their push-ups.

In fact, the most common mistakes made during push-ups actually increase the number of repetitions, but at the cost of the exercise's effectiveness. Incorrect technique often leads to a shortened range of motion, making the exercise easier but less beneficial for strength-building. Today, we'll go over the three most common mistakes people make when trying to impress with their max push-up count – mistakes that also prevent you from building as much strength as possible.

3 Common Push-Up Mistakes

Mistake 1: Repetitions are not completed properly

A common scenario is someone doing push-ups quickly, perhaps hoping that the "pump" feeling will lead to bigger arms. But often, only about 75% of each repetition is completed – the elbows are never fully locked out at the top of the movement. This makes the exercise easier because the muscles are under tension for a shorter period. Additionally, the triceps, which play a key role in locking out the elbows, aren't fully engaged.

Mistake 2: The chest doesn’t go all the way down

This is the opposite of mistake number one. Many people don't lower themselves far enough in the movement and don't let the chest touch the floor. Skipping this part of the movement removes the most challenging and muscle-building phase, where the chest muscles get the maximum stretch. It's a shortcut that's fine if you want to do a lot of push-ups, but not if you want to build strength.

Mistake 3: The hips are raised when fatigue sets in

When muscles start to fatigue, perhaps after 30–40 repetitions, it's easy to unconsciously start raising the hips too high. A proper push-up means that the body should form a straight line from the heels to the shoulders. When the hips rise, the angle of the movement changes, reducing the load on the chest and allowing the core muscles to work less. To avoid this, make sure both the chest and thighs touch the ground with each repetition.

How to Do the Perfect Push-Up

To get the most benefit from your push-ups, it's essential to perform each repetition with focus and control. Quality always trumps quantity. Feel free to pause for a second at both the bottom and top positions to ensure the right technique. If this means you can no longer do hundreds of repetitions – that's fine! Fewer, properly executed repetitions will yield better results. We promise.

Step-by-Step Guide:

1. Start in a high plank position with your hands placed directly under your shoulders.
2. Activate your shoulders, glutes, and core to create tension throughout your body. Your body should form a straight line with a neutral spine.
3. Bend your elbows and lower your body toward the floor until your chest is about an inch from the ground. Your elbows should form a 45-degree angle from your upper body. Hold this position for one second.
4. Push yourself back to the starting position with your elbows fully extended. Hold here for one second before starting the next repetition.

Recommended Sets and Repetitions

Aim for 3–4 sets of 12–15 repetitions – without compromising form.

By avoiding these common pitfalls and focusing on proper technique, your push-ups will be both more effective and rewarding. Whether your goal is strength, muscle building, or general fitness, correct form will always beat quantity. Next time someone brags about their max push-up count – smile, nod, and don’t think much more about it until you’ve seen their form in action.