Pushups are a classic fitness staple — a move that just about everyone has done at some point. And if you ask someone how many they can do, chances are you’ll hear a proud number. But here’s the truth: most people are short-changing their pushups. High rep counts don’t mean much if the quality isn’t there.
According to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., the average person tends to cut corners on pushup form. “Everyone thinks they can do a whole bunch of pushups,” he says. “But nine times out of ten, the people who tell you they can do a lot of pushups are just cutting corners.”
To get the most muscle-building and strength-developing benefits from your pushup sessions, you need proper form — and that starts with avoiding these three common cheats.
The 3 Pushup Mistakes That Sabotage Your Progress
Mistake #1: Skipping the Top of the Rep
One of the most common cheats is stopping short of locking out the elbows at the top. It’s easy to do, especially when you’re trying to rack up reps fast. But this limits your range of motion and takes the triceps — a key player in the final phase of the movement — almost entirely out of the equation.
By not finishing the rep, you’re also cutting down your time under tension, reducing the effectiveness of the exercise. Quality reps mean full range reps, and that includes a complete lockout at the top.
Mistake #2: Not Lowering All the Way Down
On the flip side, many people also cheat the bottom of the rep by stopping several inches above the floor. The problem? This is where the chest gets its deepest stretch and does the most work.
Skipping this range of motion not only limits muscle engagement, it robs you of the portion of the exercise that promotes the greatest strength and hypertrophy gains.
“This time it’s almost worse — because I’m cutting time under tension in that critical stretch portion of the rep,” says Samuel.
Mistake #3: Raising the Hips to Offset Fatigue
As fatigue sets in — usually around the 30- or 40-rep mark — it’s tempting to start letting your hips drift upward. It’s an easy way to make pushups feel easier, since changing the angle shifts tension away from the chest and core.
But the moment your body alignment is compromised, the pushup becomes less effective. Think of a perfect pushup like a moving plank — a straight line from head to heel is non-negotiable.
How to Do the Perfect Pushup
Ready to get your form right? Here’s how to nail a pushup that actually delivers results.
- Start in a high plank position with your hands directly under your shoulders.
- Engage your shoulders, core, and glutes to create a full-body brace. Keep your spine in a straight, neutral alignment.
- Bend your elbows to lower your chest toward the floor. Stop when your chest is about one inch above the ground. Keep your elbows at a 45-degree angle relative to your torso.
- Hold this bottom position for one second.
- Push back up to the starting position, extending your arms fully. Pause for one second at the top before starting your next rep.
How Many Should You Do?
Forget chasing an inflated rep count. Focus instead on perfect, controlled movements. Samuel recommends aiming for 3 to 4 sets of 12 to 15 reps. That might sound low, but when done properly, those reps will challenge you in all the right ways.
Pushups That Build Real Strength
Mastering the pushup isn’t just about ego — it’s about building functional upper-body strength and stability. Whether your goal is a bigger chest, stronger triceps, or better posture, high-quality reps matter far more than high quantity. So slow down, tighten up your form, and start doing pushups that actually count.
