By The One on One Team
Last Updated: 12/7/25
A Simple Guide to Stronger, Safer Pushups: How to Avoid Common Form Breakdowns
Pushups are one of the most simple and effective movements for building upper-body and core strength. They require no equipment, can be done anywhere, and translate directly to stronger activities of daily life. When performed properly, pushups support healthy shoulders, builds core strength, and help you stay strong as you age.
This week, we’re taking a fresh look at which muscles you should feel working while do a pushup and common form breakdowns that can sneak in over time.
Identifying the Target Muscles
Pushups train several key muscle groups at once. Understanding which muscles you should be feeling will help you get more out of every rep:
- Chest (pectorals): These are the prime movers of the pushup. You should feel strong engagement across the front of the chest as you press from the bottom of the rep.
- Shoulders (deltoids): Support the movement throughout the entire range of motion. . They should feel active and packed without elevating or rounding forward.
- Triceps: These muscles on the back of the arms help you finish the press and reach full elbow extension.
- Upper Back (scapular stabilizers): These smaller but essential muscles help keep your shoulders packed and in the right position as you move.
- Core (abdominals and glutes): These keep your body in a straight line; you should feel steady tension throughout your trunk.
Now that you’re familiar with the target muscles, let’s look at a few things that can throw your form off.
Common Form Breakdowns and How to Fix Them
Over time, even small deviations from proper form can limit strength gains and irritate the shoulders or lower back. Here are the most common issues we see and the cues that help refine your technique.
Losing Shoulder Engagement
When the shoulders become relaxed, they are vulnerable for strains and injuries.
Try this:
Gently “screw” your hands into the floor/bar to create tension through your chest, shoulders, and upper back. This keeps the shoulders packed and increases muscle engagement.
Letting the Core Soften
A relaxed core leads to hips dipping too low or lifting too high.
Try this:
Brace your abs, glutes and thighs so your ribcage and pelvis stay aligned. Think of a pushup like a moving plank.
Drifting Weight Back in the Heels
This reduces upper-body engagement and creates a “rocking” pushup instead of a strong forward-leaning press.
Try this:
Keep a subtle forward lean and feel consistent pressure through your hands. This ensures your chest, shoulders, and arms stay fully engaged.
Incomplete Range of Motion
Stopping short at the bottom or top limits strength and reinforces poor mobility.
Try this:
Lower until you feel a gentle stretch through your chest and shoulders, then press until your elbows have extended fully.
The Bottom Line
Pushups offer tremendous value when performed with attention to tension, alignment, and range of motion. By staying mindful of these key cues, you’ll strengthen the upper body, protect the shoulders, and build the kind of functional strength that supports confident daily movement—whether you’re using the floor or the bar.
