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Master the Pushup: 5 Pro Tips to Transform Your Workout
The pushup is a timeless staple of strength training—simple, effective, and universally recognised. Yet, despite its simplicity, it’s surprising how often people get it wrong.
The pushup is a cornerstone of strength training—a simple, effective move that never goes out of style. But let’s face it: even though it’s straightforward, many people get it wrong. By fixing these common mistakes, you can turn the humble pushup into a powerhouse full-body exercise that builds more muscle and delivers faster results
1. Brace Your Core
Say goodbye to “banana back” pushups by engaging your core. Imagine someone’s about to punch you in the stomach—you’d naturally tighten up to protect yourself. That’s bracing. Keeping your core tight ensures a neutral spine, reduces injury risk, and transforms the pushup into a total-body move.
2. Squeeze Your Glutes
Activate one of the most underused muscle groups: your glutes. Squeezing them protects your lower back, improves posture, and provides full-body tension. A tight glute game helps you maintain a solid plank position, taking your pushups to the next level.
3. Pack Your Elbows
Avoid flaring your elbows wide—it’s a fast track to shoulder issues. Instead, “pack” your elbows close to your sides. Keep your hands under your elbows and your elbows under your shoulders to stack your joints. This tweak protects your shoulders, works your triceps and lats harder, and gives your chest a better range of motion.
💡 Pro tip: Think of how you’d push open a door or fend someone off. Your arms stay close for maximum power—that’s the sweet spot for pushups too.
4. Grip the Floor
Don’t just place your hands flat—grip the ground! Spread your fingers wide, thumbs pointing toward each other, and actively press into the floor. This small adjustment fires up your lats, triceps, and upper-back muscles, creating more full-body tension and stability.
5. Push the Ground Away
Flip your mindset: instead of thinking about lifting yourself up, focus on pushing the ground away from you. This subtle shift engages more muscles, increases force production, and creates tension across your entire body, making your pushups more effective than ever.
Master these five techniques, and you’ll turn your pushup from a basic move into a muscle-building, full-body powerhouse. Ready to see results? Drop down and give us 20—with perfect form, of course! You’re ready for the army. 💪
