Push-up - Start position (WRONG-RIGHT)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
Push-up - Start position (WRONG-RIGHT) is a corrective drill that contrasts the most common setup errors with the correct push-up starting position. By seeing the wrong and right positions side by side, you learn exactly how to align your body before the first rep so that every push-up is built on a solid, injury-resistant base.
Cómo hacer el Push-up - Start position (WRONG-RIGHT)
- 1Stand behind your mat and decide on your hand-placement width — directly under your shoulders, fingers pointing forward or slightly outward.
- 2Place your hands on the floor at the chosen width, then step both feet back until your body forms a straight line from head to heel — this is the correct plank start.
- 3Check that your hips are neither sagging toward the floor nor piked up toward the ceiling; your spine should be neutral throughout.
- 4Squeeze your glutes and brace your core as if bracing for a punch, locking the trunk into a single rigid unit.
- 5Press the floor away with your palms so your shoulders are slightly protracted (pushed apart) rather than collapsing between your shoulder blades.
- 6Align your head with your spine — chin slightly tucked, gaze directed a few inches in front of your hands, not straight down or craned upward.
- 7Verify your elbows are fully extended but not hyperextended, with arms vertical when viewed from the side.
- 8Take a breath in through the nose, hold it to reinforce spinal stiffness (Valsalva), and you are in the correct start position — ready to lower into the push-up.
- 9For the WRONG position contrast: notice how a sagging lower back, flared elbows, raised hips, or a forward-jutting chin each compromise alignment — consciously avoid these before beginning any set.
Consejos de técnica
- Think of your body as a rigid plank: if any segment (hips, lower back, neck) bends out of line you lose force transfer and increase injury risk.
- Push the floor away at the start rather than just resting on your hands — active shoulder protraction stabilizes the scapulae and protects the shoulder joint.
- A slight chin tuck keeps the cervical spine neutral; avoid looking straight down (flexion) or craning your neck upward (extension).
- If your hips tend to sag, tighten your glutes first — it naturally elevates the pelvis and restores a neutral spine without conscious effort.
- Breathe in and brace before you lower; releasing the brace mid-rep is the fastest way for hip position to collapse.
Errores comunes
- Sagging hips (lower back collapse): the lumbar spine hyperextends, compressing the vertebrae and turning the core off — the body is no longer a stable lever for the press.
- Piked hips (hips too high): shifts the load away from the chest and makes the movement mechanically easier but less effective, while also stressing the wrists at a poor angle.
- Wide or asymmetric hand placement: placing hands too far outside the shoulders flares the elbows and loads the shoulder joint rather than the chest.
- Forward head / chin jutting: the cervical spine moves out of neutral, straining the neck and indicating that the core brace is weak.
- Passive shoulders (scapulae winging): failing to actively press the floor away lets the shoulder blades collapse inward, reducing stability and predisposing the rotator cuff to impingement.
Preguntas frecuentes
Why does the push-up start position matter so much?
The starting position determines your alignment for the entire movement. A correct setup — neutral spine, active core, shoulders packed — transfers force efficiently and protects the lower back, shoulders, and wrists. A flawed start compounds with every rep, increasing injury risk and reducing how much the chest and arms are trained.
Where exactly should my hands be in the correct push-up start?
Place your hands directly under your shoulders, roughly shoulder-width apart, with fingers pointing forward or angled slightly outward. Avoid placing them too wide (stresses the shoulder joint) or too narrow (shifts load excessively to the triceps) unless you are intentionally targeting a variation.
How do I know if my hips are in the right position?
Ask a training partner to look at you from the side, or record yourself. Your ears, shoulders, hips, and heels should form a single straight line. If your hips are above or below that line, adjust by tightening your glutes and bracing your core until they align.
What equipment do I need for this drill?
Only your body weight and a flat surface — no equipment is required. A mat adds wrist comfort but is not essential. This makes it practical anywhere.
Can beginners use this drill even if they cannot complete a full push-up yet?
Yes — holding the correct start (plank) position is itself a valuable drill. Beginners can practice the hold for time, progressively building the core and shoulder stability needed for full push-ups before they attempt the descent and press.
