Pushup form checklist for reviewing your own video

Foundations: setup, neutral spine, and bracing

Start with a solid setup. Check your hand position, shoulder placement, scapular control, hip stability, and an engaged core before you move into the push. Use a simple self-review rubric and a few clear checkboxes so you can quantify setup every time you film.

self-review rubric: setup phase (0-3 points)

• 0 points: shoulders elevated, hips sag, no core brace.

• 1 point: one cue off, such as shoulders not fully down or slight hip drift.

• 2 points: two or more cues met, spine neutral and hips steady.

• 3 points: all cues met, scapula in control, and full brace maintained.

setup checkpoints and actionable checkboxes

• hands under shoulders, fingers spread, wrists aligned with forearms.

• shoulder position: blades down and back, not creeping toward the ears.

• scapular control: keep scapula stable and in neutral as you hold.

• hip stability: ribs over hips, no excessive arch or sag.

• core bracing: tighten the midsection and lightly engage the glutes.

• neutral spine cue: head stays in line with the spine.

• self-video cue: pause after setup and review alignment for 5 seconds.

camera angles and shot list for setup (spine, scapula, hips)

• front view: shows hand placement, shoulder width, and scapular alignment.

• side view: confirms neutral spine and hip stack.

• optional close-up: scapular area to verify control.

Descent and depth: assessing bottom position and elbow angle

Descent rubric and depth thresholds (0-3)

• 0 shallow: chest stays well above the floor and elbows barely bend.
• 1 mid-depth: chest moves toward the mid chest, elbows around 60 to 70 degrees from the torso.
• 2 near depth: chest approaches the floor, elbows around 45 to 55 degrees, scapula steady, hips level.
• 3 full depth: chest nearly touches the floor, elbows near 45 degrees, hips and core braced.

Depth Cues and Elbow Angle Target ~45 degrees

• Aim for elbow angle about 45 degrees as you descend, not flared out or tucked in.
• Maintain neutral spine cues: head, shoulders, hips in a straight line.
• Keep hip stability during push-up so the hips don't rise or sag.
• How deep should a push-up be? Deep enough to reach near floor without compromising form.
• When you review a push-up video for form, check bottom position, elbow angle, scapular position, and hip alignment.

Common descent faults and fixes

• Shallow descent: slow the lowering phase and practice with a shorter range, then progress.
• Elbows flaring more than 45 degrees: tuck elbows closer to the body and rotate hands slightly outward.
• Hips sagging or piking: brace the core, squeeze glutes, and keep the spine straight.
• Shoulders rise toward ears: pull shoulders down away from the neck.
• Bottom out with loss of control: pause briefly at the bottom and reset before ascending.

Ascent, completion, and progressions: finishing cues and injury prevention

Ascent rubric and finishing cues (0-3)

• Maintain a neutral spine and tight core as you rise. Do not let the hips sag or the ribs flare.
• Push through the palms and keep elbows at about a 45 degree angle to the torso. Track the movement without flaring the chest.
• Finish with the chest over the hands, shoulders down away from the ears, and wrists stacked under the shoulders.

Variations and progressions with cueing

• Use incline push-ups to build control, then progress to a standard height before moving to decline variations.
• Experiment with hand positions: wide, diamond, and pike to stress different shoulder angles, while keeping the elbows modestly tucked.
• One arm is a long-term progression only after you consistently meet the 45 degree cue and neutral spine with both arms.

Video specs and injury prevention for beginners

• Video specs: shoot front and side views in bright, steady light. Frame from chest to hips so depth, hip position, and elbow angle are visible.
• Micro-cues for self-video review: use push-up cues for self-video review and neutral spine push-up cues. If you see hip sagging, fix the brace and return to a safer depth. Use how to review a push-up video for form as a guide. End with a clear cue to complete a controlled repetition.