The most important factor in the effectiveness of a pushup is form. The traditional pushup position, only hands and balls of the feet on the ground, is an advanced exercise. A modified pushup position, hands, knees, shins, and top of the feet on the ground, is a beginner exercise. However, both can be equally effective if performed with perfect form. Choose a position based upon your fitness level, but regardless of your pushup position use good form when completing each repetition.
Body Position
Body position is key to proper pushup form. Your body should be straight as a board throughout the entire execution of a pushup. If you are in a traditional pushup position, your body should form a straight line from your shoulders to your heels. If you are in a modified pushup position, your body should be straight from your shoulders to your knees. Do not allow your hips to pike up or arch down. Imagine your body is a plank being lowered to and raised off the ground.
Abdominal Muscles
Also key in pushup form is what your abdominal muscles are doing. In order to protect your spine and to focus the workout on your arm and chest muscles, you must keep your abdominal muscles tight and pulled in. Imagine there is a string tied to the back of your belly button. The string is pulling your belly button as close to your spine as possible. Maintain this abdominal position throughout each and every pushup repetition.
Arm Position
Keep your hands flat on the ground with your fingers pointing forward. Your hands should be slightly wider than shoulder width in your starting position. Begin with your arms fully extended and straight. Make sure that you bend your arms to a 90-degree angle each and every time you lower your body toward the ground. If you bend less, you are not activating all of your muscles and getting the full benefit of the exercise. If you bend past a 90-degree angle, you risk injuring your elbows or wrists.
Intermediate Option
A stability ball pushup can offer an option that is more difficult than the modified pushup but not quite as difficult as the traditional pushup. Lie on top of the ball with your hands on the ground and your lower body supported by the ball. You should have the ball lower than your hips but no lower than the bottom of your knees. The farther your hands are from the ball the more difficult the pushup will be. All three form reminders apply in this pushup position.
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