Correct technique for doing push-ups with HSN

Javier Colomer 8 min. of reading Chest Leave a comment

Imagine you’re doing push-ups, but instead of feeling that satisfying burn in your chest, you notice a twinge in your shoulder or a pain in your lower back. We’ve all been there.

Push-ups seem simple, but nailing the form is an art. It’s not just about going up and down, it’s about how you do it.

In this guide, I’ll walk you through mastering the technique safely, from minute zero. Because a well-done push-up not only prevents injuries but also boosts your strength and helps you get the best results. Take note:

Get down face-first, with your hands at chest height, wider than shoulder-width apart. Keep your toes on the ground.
Tighten your abs and glutes, keeping your hips aligned with shoulders and heels.
Lower yourself down controlled, bending your elbows back and bringing your chest close to the floor. Keep your back straight and head neutral, no tension.
Push up strong, pressing the floor with your elbows extended but not locked. It’s super important to keep your core engaged the whole time.

Index

1 Sets and reps table
2 13 Push-up variations for all levels
3 Common push-up mistakes and how to fix them
4 Benefits of doing push-ups for your body

Sets and reps table

Level	Sets	Reps	Difficulty
Beginner	3	5-8	Push-ups against the wall or on your knees
Intermediate	4	10-15	Standard push-up
Advanced	4-5	15-25	Variations

13 Push-up variations for all levels

1 Wide-grip push-ups

The most classic variation, targeting the chest.
Use a grip wider than shoulder-width.
Touch your chest to the floor.

2 Side-to-side push-ups

We’re stepping up the game a bit.
Place your hands wider apart than the previous type.
When pushing up, shift your weight to the side (keep your core tight).

3 Plank push-ups

We continue with a “combo”.
Start with hands shoulder-width apart, arms extended.
Bend one arm first, then the other, ending in a plank position.

4 Pike push-ups

Focuses mainly on the deltoids.
Stand on your toes, hips raised, knees slightly bent, hands just in front of your head.
You’ll feel the tension in your shoulders as you lower your head toward the floor (touch gently).

5 Diamond push-ups

Place your hands forming a triangle.
When pushing up, try to bring your chest to the center of that shape.
This exercise mainly targets the triceps.

6 Hindu push-ups

Now with rhythm!
Start with hips raised, on your toes, arms extended above your head.
Tip: as you lower, imagine you have to pass your body under an imaginary rope without touching it.

7 Offset push-ups

To do push-ups with one arm elevated, you need a support of some height (based on your level), like a stack of plates.
Place one hand on the elevated surface and the other on the floor.
Do the push-up from this position, bringing your chest to touch the floor, feeling more effort on the side that’s not elevated.

8 Spiderman push-ups

We imitate the superhero’s move.
Start with arms extended and on your toes; as you lower, touch your knee with the elbow on the same side.
Spoiler: your abs will work way harder!

9 Weighted push-ups

Put your pushing strength to the test.
With some skill, place a plate on your back (or have a buddy help you).
Lower until you touch the floor and push hard on the concentric phase.

10 Plyometric push-ups

Here’s a power variation.
Set up the plates and mark where your hands will land (no surprises!).
Start with your body on the floor, then explode up and “jump” your hands onto the elevated surface.

11 Lalanne push-ups

Top 3 hardest push-ups.
Start lying flat on the floor with arms bent above your head and palms touching the floor.
Squeeze your abs “full on” to lift your body off the floor. That’s how snakes move!

12 One-arm push-ups

One of my favorites, giving a solid unilateral triceps workout.
Place one hand on the floor, slightly to the side, with the other hand resting on your back or leg.
Now think about pushing up and squeeze that arm (and of course, your abs) and you’re good to go 😉

13 Superman push-ups

One of the best but also toughest variations.
It’s about jumping with your whole body in unison, like our beloved Superman.
The “trick” is to activate your core at the start (touching the floor) to then explode with enough power to “fly” during the concentric phase.

Common push-up mistakes and how to fix them

Common mistake	Fix	HSN tip
Lower back arching	Engage your core and glutes. Reduce range of motion if needed.	Imagine you’re carrying a board on your back.
Elbows flared out too much	Keep elbows at 45° from your body. Use a mirror to check your form.	Hands should be slightly wider than shoulders.
Neck bent	Look at the floor, not forward. Imagine a straight line from crown to heels.	Relax your neck, avoid pushing your head forward.
Incomplete movement	Lower until 5 cm from the floor. If you can’t, do them on your knees to build strength.	Prioritize quality over quantity on every rep.