The AUMazing Pushup Checklist

Whether you’re working toward achieving your first pushup or you’re an advanced lifter looking to hone your technique, this checklist (and video tutorial) will help improve your pushup game.

✅ On the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Draw a straight line from your chest/nipple down to the floor – it should be directly over your thumbnail.

✅ Depending on your strength and experience, your hands should be angled in a way that feels comfortable to you. Coach Chris’ hands are set up so that his middle finger points straight up and away from him. Spread your fingers (think “active” hands) to strengthen your base of support.

✅ If you suffer from wrist pain, do your push-ups holding onto push-up handles (so your wrists aren’t as compromised), or onto a barbell on a squat rack.

✅ Think of your body as one giant straight line – from the top of your head down through your heels. Your butt shouldn’t be sticking way up in the air or sagging. You’re essentially holding a plank throughout the entire movement.

✅ If you have a problem getting the proper form with your body, try this: contract your quadriceps, and then tighten your abs as if you’re bracing to get punched. Your core will be engaged, and your body should be in that straight line. If you’ve been doing push-ups incorrectly, this might be a big change for you.

✅ Your head should be looking slightly ahead of you, not straight down.

✅ At the top of your push-up, your arms should be straight and supporting your weight. You’re now ready to do a push-up.

✅ With your arms straight, quads contracted, and abs tight, steadily lower yourself until your elbows are at a 90 degree angle (imagine you’re being pulled down to the floor).

✅ Try not to let your elbows go flying way out with each repetition. Keep them relatively close to your body, and keep note of when they start to fly out when you get tired.

✅ Once your arms go down to a 90 degree angle, pause for one second and then explode back up by pushing the floor away from you until you’re back in the starting position.

Have fun and let us know if you have any questions.

Drop a ❤️ if you found this helpful and share this post with your workout partner.

-Coach Chris

P.S.  If you’ve been wanting to get in shape but struggling on your own to build momentum AND you’re ready for a change, our expert team of Boston personal trainers are here to help.  We offer a complimentary fitness consultation to better understand your goals in order to design a program customized to you.  Get started here: https://www.aumtrainingcenter.com/join