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Common Pushup Mistakes

Writer's picture: Wonder SportsWonder Sports

Squats, Pull-ups, Deadlift, Push-ups, are some of the most basic and primal exercises. Unfortunately, 95% of people who do these exercises do them incorrectly.

In this blog, we are going to cover the mistakes we make while doing pushups and will learn how to do a push-up with good form.


Push-ups mistakes

1. Wrong hand Placement

If your hands are too wide and too far forward, This will put more pressure on the shoulder joints.

Keep the heel of each palm is directly under each shoulder, just slightly wider than chest-width apart. This will put less stress on the shoulders.



2. Elbow flaring out (T- Shape)

Many people think that your body should form a "T" shape with your arms making a 90 degree angles from the body, which is wrong.

Make sure your wrists are not angled inward or outward, but rather neutrally aligned with your middle finger pointing straight ahead.

Keep your elbows little close to the body, to ensure they're pointing back at roughly 60degree angles from your body, turning your body shape into more of an arrow than a "T."


3. Dropping Head

A lot of people lack push-up strength, so they stick their neck out to feel like they're getting closer to the ground. Unfortunately, it just strains your neck, doing nothing for your upper body strength.

Focus on keeping your neck completely neutral, with your eyes on the ground


4. Lower Back Sagging

This happens when you have do not keep your core tight. Again this also gives a feeling that you’re going down in pushup.

Try to keep your body straight and core tight during the movement


5. You press your hips toward the ceiling

Pushups are a great abs exercise, but if you are pushing your hip up towards ceiling, you're not engaging your abs. Use your glute and core muscles to squeeze: this will help you lower your butt and return your body to its proper alignment.


6. Not completing full range of motion

Not completing a full range of motion is another mistake, it can either be not going down completely or it can be not extending your arms fully.

Make sure your Chest almost touches the ground as you go down and hands are completely extended as you go up.

CORRECT FORM:

Do proper full push-up; Hands below shoulder; chest completely down and hands almost straight as you go up. Keep pressure with your fingers and engage your forearms (else all the pressure is going to fall on the Wrist)

Watch this on YouTube: https://youtu.be/b_BDHLkjncU


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