Proper push-up form requires hands shoulder-width apart, a body in a straight line from head to heels, elbows angled at approximately 45 degrees, and full range of motion with the chest reaching the ground. Common mistakes include sagging hips, flaring elbows past 90 degrees, incomplete range of motion, and the head jutting forward. The hands should sit slightly wider than shoulders with fingers pointing forward, creating external rotation torque that stabilizes the shoulder. Variations like diamond push-ups emphasize the triceps and inner chest by bringing the hands together, while wide-grip push-ups shift emphasis to the chest and close-grip work prioritizes the triceps. Incline push-ups with hands elevated serve as easier progressions for beginners, while decline push-ups with feet elevated increase difficulty and emphasize the upper chest and shoulders. Proper breathing involves inhaling on the way down (eccentric) and exhaling on the way up (concentric).
More advanced push-up variations build toward one-arm strength and planche skills. The pseudo planche push-up positions the hands near the hips with shoulders protracted and the body leaning forward, training for planche work and planche push-ups. Archer push-ups use a wide grip with weight shifted to one arm while the other stays extended, and typewriter push-ups move side to side along the bottom position. The progression from regular push-ups to one-arm push-ups typically flows through archer push-ups, then uneven push-ups, then negative one-arm push-ups, and finally full one-arm push-ups. Understanding scapular mechanics matters throughout: protraction spreads the scapulae apart (engaging serratus anterior), while retraction pulls them together. The serratus anterior is critical for protracting and stabilizing the scapula against the ribcage in push-ups, planches, and handstands.
Dips are a foundational pressing movement primarily working the chest, triceps, and anterior deltoids. Chest dips involve a forward lean with a wider grip to emphasize pectorals, while tricep dips use an upright torso with a narrow grip. Proper form requires shoulders depressed (not shrugged), controlled descent to approximately 90 degrees of elbow flexion, and full lockout at the top. Prerequisites for parallel bar dips include a 30+ second support hold, 15+ push-ups, and good shoulder stability. Pike push-ups offer a shoulder-dominant alternative by raising the hips into an inverted V position, providing a bridge toward handstand push-ups. Push-up handles or bars reduce wrist strain and increase range of motion for those with wrist issues. Wrist pain during push-ups usually stems from poor wrist mobility, too much extension, lack of wrist conditioning, or improper hand position, all addressable with consistent wrist preparation work.