This drill helps you to refine your push-up technique and to progress toward the more advanced push-up variations. The perfect push-up drill is a foolproof way to set up for, well, a perfect push-up! Here’s how:
Lie flat on your belly with your arms extended fully next to your sides.
Setting up the push-up from the bottom position helps ensure proper alignment.
Reach your arms up behind you as high as you can.
The higher you can lift your arms back up behind you in this position, the easier it will be for you to get your hands set up in the right spot.
Bend your elbows 90 degrees so your hands fall in line with your sternum.
A perfectly vertical forearm is a marker of proper push-up form.
Tuck your toes, tighten everything up, and set your back flat (so a straight line runs from the back of your head down through your tailbone throughout the entire push-up).
As you tighten up, lift slightly off the ground.
Push up off the ground into a full lockout, ensuring that the shoulders, back, and hips all rise at the same time.
Keep your elbows tucked in close to your sides.
Lower yourself back down to at least a 90-degree bend in your elbows and repeat.