How to Do Push Ups (STOP These 5 Mistakes!)

Summary

Push-ups are a game-changer for building a strong chest, shoulders, and arms, but only if done correctly. Common mistakes like staring forward, flaring elbows, letting hips drop, rounding shoulders, and moving straight up and down can hinder progress and increase the risk of injury. To correct these errors, keep your chin tucked, elbows close, abs and glutes tight, shoulders back, and focus on a slight forward drive during each push-up. Mastering these tips will help you maximize your results and avoid unnecessary pain.

Takeaways

• 😀 Proper push-up form is essential for building a strong chest, shoulders, and arms.
• 😀 Mistake #1: Lifting your head during push-ups adds pressure on your neck. Keep your chin tucked and focus your eyes just in front of your hands.
• 😀 Mistake #2: Flared elbows can cause shoulder instability. Keep elbows tucked at a 45-degree angle to protect your shoulders.
• 😀 Mistake #3: Dropping your hips ruins your posture and harms your lower back. Keep your body in a straight line from head to heels by engaging your abs and glutes.
• 😀 Mistake #4: Rounding your shoulders reduces the power from your chest. Keep your shoulders pulled back and locked throughout the movement.
• 😀 Mistake #5: Moving straight up and down is not optimal. Instead, drive slightly forward while pushing up to activate your chest more effectively.
• 😀 To improve your push-up form, focus on head alignment, elbow positioning, core and glute engagement, shoulder retraction, and a slight forward push.
• 😀 Incorrect push-up form can lead to ineffective workouts and potential injuries.
• 😀 Keeping proper body alignment during push-ups is key to maximizing strength development and preventing strain.
• 😀 To correct your push-up mistakes, focus on the smaller adjustments to your body posture and movement pattern.

Q & A

Why is it important to perform push-ups with proper form?

Proper form is essential for maximizing muscle activation in the chest, shoulders, and arms, while minimizing the risk of injury. Incorrect form can lead to wasted effort, reduced progress, and even pain later.

What’s the problem with looking forward while doing push-ups?

Looking forward causes the head to lift, which disrupts your form and puts unnecessary pressure on your neck. Instead, keep your chin tucked and focus on a spot just in front of your hands to keep your head aligned with your spine.

How does flaring elbows affect push-up form?

Flaring your elbows out to the sides disrupts shoulder stability and increases the risk of injury. The elbows should be tucked in closer to the body, at a 45-degree angle, to keep the shoulder joints safe and improve efficiency.

What happens if your hips drop during a push-up?

Dropping your hips during a push-up forces the lower back to take on excessive strain, compromising form. To prevent this, engage your abs, squeeze your glutes, and keep your body in a straight line from head to heels.

Why is it important not to round your shoulders during a push-up?

Rounding your shoulders takes power away from your chest and shifts the effort to smaller, less capable muscles, leading to faster fatigue. To maintain power, keep your shoulders pulled back and locked in throughout the movement.

What is the proper push-up movement technique?

Push-ups should not be a straight up-and-down piston motion. Instead, push slightly forward, as if you’re trying to push the ground away from you. This technique ensures that your chest is activated more fully.

What should your body look like during a push-up?

Your body should form a straight line from head to heels. Keep your chin tucked, shoulders back, and elbows at a 45-degree angle. Avoid letting your hips drop or your shoulders round.

How does poor push-up form impact shoulder health?

Poor form, such as flaring elbows or rounding shoulders, can destabilize the shoulder joints, leading to pain and long-term injury. Correct form stabilizes the shoulders and prevents unnecessary strain.

Can you improve chest activation by adjusting your push-up form?

Yes, proper push-up form — including driving slightly forward instead of just going straight up and down — engages the chest muscles more effectively, leading to better muscle activation and growth.

What’s the best way to prevent back pain while doing push-ups?

To prevent back pain, it’s crucial to engage your core, tighten your abs, and squeeze your glutes to keep your body in a straight line. Dropping your hips or letting your lower back arch can lead to discomfort and injury.