30-Day Push-Up Challenge

Form is critical when doing push-ups, especially when you're doing them every day for 30 days. Incorrect form can compromise your results and cause injury. Here are eight things to think about when doing push-ups:

  • Your hands should be slightly wider than shoulder-width apart and in-line with your shoulders, not in front or behind your shoulder line.
  • Your feet should be set up in a way that feels right for you. The wider apart they are, the more stable you will be. If you are a beginner, start on your knees. You'll still get the same benefits from the exercise. As you gain strength, move to your toes.
  • Your body should be one straight line. From the top of your head to your heals (or knees). If a ball rolled down your back, it would roll smoothly to the ground. This means no butt in the air or arched back.
  • Flex your core. This will keep you in a straight line and also maximize your results.
  • Your head should be looking slightly ahead of you, not straight down. This will keep your neck straight. Think of your chin hitting the ground first, not your nose.
  • With your core engaged, lower yourself toward the ground until your elbows are at a 90-degree angle.
  • At the bottom, hold for a second, to maximize your exercise, and push back up.
  • Repeat this as many times as you can until you feel your form is compromised. Then rest. Doing less push-ups correctly will give you better results than doing more with sub par technique.

More: 3 Steps to the Perfect Push-Up

Always listen to your body. This is a strenuous challenge, if you're body says take a day off, take it. Just get back on track the next day.

Take these moves with you. Download and print them here

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More: 30-Day Plank Challenge

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