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Performing the Perfect Push Up

At one time in our lives we have all had to perform a push up. Either in a gym class, for a sport, or even for a job. The push up is an excellent way to evaluate the muscular endurance of someone and where their fitness level is at. The push up test is a quick and easy assessment that any age can do with a very low risk of injury. Just by watching someone do a push up you will start to see some imbalances or weaknesses the person may have. Such as weak core stability or we may favor one side more than the other. From this test we can develop a plan that will help correct these deficiencies that will help develop your physical fitness.

Performing the push up is a relatively easy task to accomplish.

  1. Start by lying on your stomach with your toes pointed to the ground.
  2. Place your hands just under your arm pits. This will put you at shoulder width apart to allow a full range of motion.
  3. Once your hands have been placed, tighten your core and begin to press up. Tightening your core refers to squeezing your abdominals and your glutes. This will keep your body flat and stable through the entire movement.
  4. Your head should be in a neutral position, so looking slightly in front of you.

5. Using your triceps, shoulders, and chest muscles lift your body off the ground until your arms are fully extended. While at the top your body should be able to support your weight. This is the starting position.

6. Once at the top now you can lower back to the ground. Lowering should be in a slow and controlled manner.

7. Our goal is to keep your elbows tucked in and to bend them to a 90-degree angle before we can return to the top position. ***If you fall to the ground the repetition will not count.

8. You will hold the bottom position for a second before returning to the starting position.


That is how to perform a perfect M14Hoops push up. During evaluations the goal will be to repeat this as many times as possible before technique breaks.

The exercise or repetition will not count if:

  1. The hips/butt are held higher that the whole body.
  2. The athlete does not go all the way down either to the floor or 90-degrees and hold for a second.
  3. They fall straight down and do not control the descent
  4. They do not return to a fully extended position at the top

This should give you a better understanding of how to perform a perfect push up. The push up is not an end all be all movement. It is a body weight exercise we have chosen to use as an assessment to gauge where your fitness level is at.