Proper Push-Up Form: Wall, Knee and Toe Variations

Push-up are quite possibly the most perfect exercise, which is what makes proper push-up form so import. They are like the broccoli of the fitness world, packing the most punch for your time and effort. But they are difficult to do and easy to do incorrectly, which can put your wrists, shoulders, and lower back at risk.

While I myself am a Certified Personal Trainer (CPT), I function daily in the nutrition space. So when it comes to something as important as proper push-up form and instruction, I refer to one of San Diego’s finest CPTs, Coach V from Total Fit SD.

As we kick off another round of the 30-Day Push-Up Challenge, one that challenges to you do 100 push-ups a day for 30 days straight, it is most certainly the perfect time to call in my big guns and film a few quick, updated tutorials to get everybody set up on the right foot (hand I suppose I should say) with proper push-up form from the very beginning.

We have three versions here, modified wall, knee and then up to traditional toe push-ups. It’s your responsibility to know where to start and when to progress based on strength gains, but Coach V has some great tips in here to make sure you do that safely and effectively.

Version 1: Proper Wall Push-Up

Key tips:

• Most accessible push-up form to learn proper alignment and practice the movement before taking it to the ground.
• Stand arms distance from wall and boost to tip toes.
• The push-up is a full body movement, tuck the pelvis and lower the chest to the wall to 90 degrees (goal post arms).

Version 2: Proper Knee Push-Up

Key tips:

• This is the next progression of the push-up before you go full version on the toes.
• Use a pad under your knees to protect them.
• Remember, this is a full body movement, tuck your butt in and bring your hips towards the mat to form a flat line.
• The goal is to get down to elbows at a 90 degree angle, but start where you can and progress as you get stronger.
• As soon as you can do 12-15 with perfect form, it’s time to start working in some traditional toe push-ups!

Version 3: Proper Toe Push-Up

Key tips:

• This is the full, traditional “guy” push-up form.
• The wider apart your feet are, the more support you have for the push-up. Start with your feet wider apart and scoot them in as you get stronger.
• Align hands just a tiny bit in front of shoulders, square and squeeze glutes and tuck pelvis to put body in straight line.
• Remember this is a full body movement. The entire body moves towards the ground with the idea of the chest hitting the ground before you hips to keep the hips from dipping.

More About Coach V from Total Fit SD

Since 2012, Vera has been working to help others reach their health goals with results-driven programming for clients of all abilities. Coach V has a BA in Psychology and a Master of Public Health Promotion, is nationally certified through the AFAA, holds a TRX suspension training certification, has kettlebell and weight lift training, and the experience of over 10 years of run coaching. Coach V uses her holistic approach to healthy lifestyle change to help others create sustainable habits for a lifetime! Trust that you’re being coached by one of San Diego’s top personal trainers.

Which version is your favorite … or do you simply hate them all (lol)! Share in the comments below and remember … it’s the exercises you hate the most, that you probably need the most!