Master Push Ups Like You Mean It

Listen up. Push ups are basic but they are anything but easy once you want to do them right. If you are stuck doing half reps or your elbows are flaring all over the place you are missing the point. This is about building real upper body strength and control not panting through repetitions for the sake of reps.

Here is what it takes to go from crap form to push up pro.

1. Perfect Your Setup

Your hands go under or just outside shoulder width. Your body is one straight plank from head to heels. Core engaged no sagging hips. Keep your neck neutral eyes looking down. That is your baseline and you do not compromise.

2. Choose the Right Level

If you can’t do a solid 8 reps with good form pick an easier variation. Wall push ups counter height push ups knee push ups whatever you need to train your muscles right now. Once you can hit 3 sets of 8 to 10 move to a harder variation.

3. Nail the Descent

Your form only matters if you are lowering with control. Bend your elbows at about a 45 degree angle to your body. Keep tension on the way down pause at the bottom. Your chest or chin touches the floor only when your elbows are under control. No jamming your joints.

4. Use Negatives and Holds

Want to get stronger fast do negative reps and hold your top position. After your regular sets add two or three controlled negatives. And finish with a 60 second plank or hold at the top of the push up. That is how you lock in strength and build stability.

5. Train Smart and Consistent

Aim for three sessions per week with a day off in between. Follow this template.

Warm up

3 to 4 sets of a chosen push up variation for 8 to 10 reps

2 to 3 reps of negatives

Hold plank or top position for 60 seconds

That is training done right. Not high volume not nonsense circuits. Just strength via consistency.

6. Progress When You Earn It

If you can hit your numbers with ease move on. Add a rep or move to a harder version. Want harder still try elevated feet or resistance tools. Every session you are either working or you are coasting. No cruise control.

Real Talk Recap

Push ups are more than just arm training. They build chest delts triceps and core at the same time. If you think they are easy or you want to skip details you are missing out.

Get your form tight pick the right challenge add intensity only when earned and train like you mean it. Do that and you will master push ups like a pro.

Do Work Son! https://youtu.be/pW4rzQocOOo?si=4KU8jdMlGxTCxR75