It’s hard to pick something I love more than the community we’ve built with Good // Sweat over the years. The highlight for me has been our private Facebook group that comes with either Good//Sweat 1.0 or Good//Sweat 2.0. The support there is incredible, and the progress photos and videos posted by members are inspiring every day. My favorite transformations to see, though, are push-ups. Push-ups are a foundational movement: mastering them builds confidence and unlocks many other strength-building exercises. Whether you’re already a pro or still working on your form, here are practical tips to make your push-ups better.
LET’S BREAK IT DOWN:
1. Build your core. Core strength and stability are essential for solid push-ups. A strong core helps you hold a plank position as you lower and press back up, and it improves posture and form in many other exercises too. That’s why core work is a focus across my fitness guides and programs.
Core challenge: Once a week, work up to holding a high plank for a total of five minutes, with breaks as needed. Start with 20 seconds on, 20 seconds off for five minutes. Over time increase hold time and decrease rest. Aim to hold a full minute straight before resting.
2. Train chest, arms, and shoulders. These muscle groups drive the push phase of a push-up, so include strength training for each area weekly. Progress by increasing weight or reps. Try chest presses, bicep curls, overhead presses, plank walkouts, and rows. For better push-up mechanics, angle your elbows back about 45 degrees rather than flaring them straight out. Place your hands at chest level with fingers pointed forward, and when you push, drive your shoulders down and away from your ears.
3. Modify as needed. Practice is the only way to improve, and modifications let you build strength without risking form breakdown. Start with a few controlled reps and increase gradually. Try incline push-ups against a wall, bench, or chair—keep your back straight and palms near chest level, and press as you would in a standard push-up. Next, drop your knees to the floor in a standard or incline position to reduce the load while you refine technique. I also love lay-down push-ups for building strength: start on your stomach with hands at chest level and knees on the mat, press up lifting chest and hips together while keeping your back straight, extend fully, then lower slowly until your stomach touches the mat. Once comfortable, lift your knees off the ground to progress. Modifying is smart training—use it until you feel confident.
4. Use video or a mirror. Recording yourself or watching your form in a mirror is one of the best tools for progress. Videos help you spot details—are your elbows angled correctly? Is your body moving in a straight line? Reviewing footage will help you correct form and track improvements over time.
5. Repetition, practice, and confidence. Don’t skip this step—believing in yourself matters. Make achieving a solid push-up a priority: practice frequently, do lots of reps with good form, and embrace trial and error to find the right balance of challenge and motivation. Confidence comes with consistency. Many members in our Facebook group have gone from struggling to confidently performing push-ups and other advanced moves like pistol squats. It took me years to feel comfortable doing consecutive push-ups; steady practice over time is what made the difference.
I hope these tips inspire you to work on push-ups, whether you’re a beginner or ready to add resistance like the Rec Sweat power band. Catch my next Good // Sweat Instagram live workout and let’s work on push-ups together! xx Rachael