How to Do Push-Ups the Right Way: A Beginner Progression That Protects Your Wrists, Back, and Shoulders

Learn how to build real push-up strength with safer form cues and a step-by-step progression you can follow at home, even if push-ups have always felt uncomfortable.

Why Push-Ups Matter (And Why Most People Struggle With Them)

Push-ups are like squats for your upper body. They train your chest, shoulders, arms, core, and even your hands and wrists. But many people avoid them because something hurts or the form feels impossible to maintain.

The good news is that push-ups become much easier when you fix three common problem areas first: wrists, lower back, and shoulders. Then you can use a simple progression that gradually builds strength without sacrificing form.

Fix the 3 Most Common Push-Up Problems

Wrists: Reduce Pain and Build Stability

Most people don’t have the wrist strength or flexibility for push-ups on flat palms right away. If your wrists hurt, you have a few options:

• Use push-up handles to keep your wrists in a neutral position.

• Do push-ups on your knuckles, staying stacked over the first two knuckles and keeping your hand tight.

• If you do push-ups on flat hands, don’t let your hands go passive. Grip the ground with your fingers and create tension through the hands and forearms.

This approach helps you stay comfortable now while gradually building stronger wrists over time.

Lower Back: Stop the Arch Before It Causes Pain

Back pain during push-ups usually comes from losing control of the pelvis and core. Two common mistakes are:

• Letting the hips drop, creating an exaggerated lower-back arch

• Lifting the hips too high while still keeping an arch in the lower back

The main fix is simple: squeeze your glutes and tuck your pelvis so your tailbone points slightly down. Keep that tension the entire time you’re pushing.

This locks in a safer position so your core is doing its job and your lower back isn’t taking unnecessary stress.

Shoulders: Protect the Joint With Better Elbow Position

Shoulder discomfort often comes from flaring the elbows too high, which can force the shoulder into a less stable position at the bottom of the rep.

Instead:

• Lower the hands slightly under the chest

• Keep elbows at a 45-degree angle (or less) from your body

This position usually feels smoother, allows better depth, and keeps the shoulder more stable through the movement.

The Best Push-Up Progression for Beginners

If you can’t do push-ups yet, start with a version that lets you practice perfect form while building strength. Over time, you’ll lower the surface and increase the load.

Step 1: Wall Push-Ups

Stand facing a wall and place your hands under your chest. Keep your glutes squeezed and core engaged, then lower with elbows close to your sides.

• Inhale on the way down

• Exhale on the way up

• The farther your feet are from the wall, the harder it becomes

Step 2: Incline Push-Ups on a Chair or Countertop

Move to a sturdy chair back or countertop to increase difficulty while still staying in control.

Keep the same cues:

• Glutes tight, pelvis tucked

• Core braced

• Elbows at about 45 degrees

Step 3: Lower Incline Push-Ups (Bottom of a Chair)

Turn the chair around and use a lower surface (like the seat or a stable lower edge) to get closer to the floor. This bridges the gap between high inclines and kneeling push-ups.

Step 4: Kneeling Push-Ups on the Floor

Start on your knees and work toward full range of motion with excellent form. Keep the same core and glute tension you’d use in a full push-up.

Step 5: Half-Kneeling Push-Up (Best Bridge to Full Push-Ups)

This is one of the most effective transitions to full push-ups:

• Start in a full push-up position

• Lower down as slowly as you can under control

• Once your chest reaches the floor, drop your knees

• Keep glutes tight, then press back up

• Return to the full position and repeat

This trains the hard part (the controlled lowering) while still letting you press up with good form.

Common Form Checks to Use Every Rep

Quick checklist before each set

• Hands placed slightly under the chest

• Fingers actively gripping the ground or using handles/knuckles

• Glutes squeezed, pelvis tucked, ribs not flaring

• Elbows close to the body at about 45 degrees or less

• Body moving as one solid line from head to heels (or knees)

Conclusion: Build Push-Ups the Safe, Sustainable Way

If push-ups have felt painful or impossible, it’s rarely because you’re “not strong enough.” Most of the time it’s a setup issue: wrists not supported, core not braced, or elbows flaring into a stressful shoulder position. Fix those three areas first, then follow a progression that matches your level.