While The Pushup may seem like a fairly easy move for those of us in relatively good shape, apparently, a lot can go wrong with a pushup. From hurting your back to straining your neck, if performed improperly, a pushup can in fact be a hazard to your health. If you are new to fitness, I suggest that you start slow and focus on form instead of trying to crank out a significant number of pushups. Even modifying the pushup until you are comfortable or physically able to correctly perform a full pushup is a worthwhile idea. Doing 100 pushups is of little consequence if you throw out your back and can’t turn your head to the side owing to improper form. So for novices and “pros” alike, I would suggest that you heed the following advice.
Make sure that you are working on a flat even surface, unless you are performing advanced training moves that require an uneven surface. Make sure that you have a mat or a clean surface under you so that you don’t cut your hands
Ensure that your shoulders are directly over your wrists, and that your lower back isn’t sagging – but also that your lower back/glutes aren’t raised. Your should be in a straight diagonal line from your head to your feet.
3. Watch the Neck
Don’t Strain your neck! This is a very common mistake that people make when they are tired, or just don’t know proper form. Make sure your neck is stretched out long, and that your eyes are slightly forward.
4. Do a full push up
When you are at the lowest point, your elbows should be at 90 degrees. Engage your shoulders triceps lats and abs fully. Always protect your lower back and try to engage as many muscles as possible.
For correct form, see below: