QUALITY OVER QUANTITY!
Push-ups is one of the most fundamental exercise when it comes to increasing overall pushing strength for bodyweight training. This movement primarily work the chest, shoulders and triceps.
This is a supposedly very straightforward exercise to everyone and yet, still so many people get it wrong.
By performing push-ups with proper form and making every rep count, there is so much more to gain out of this simple, yet effective exercise than one can imagine. This also includes working your core, legs and lower back.
Here are 5 push-up mistakes that is most commonly seen and how to fix it:
Elbows flared out
Having your elbows flared out wide will put a lot of strain on your shoulders and could potentially lead to injuries.
Fix: Place your hands shoulder-width apart and tuck in your elbows as close to your body as you can.
Hips too high
This tends to happen as a result of weak core muscles. In this position, the shoulders will also be put under a lot of stress.
Fix: Try squeezing your glutes and core and make an effort to keep those muscles stay engaged throughout the exercise.
This is also an indication that there is lack of core engagement and can give lower back discomfort overtime. This also limits the range of motion in your push up as the hips touches the ground instead of the chest.
Fix: Again, keep that full body tension in a straight line, from feet to shoulders.
Lack of range of motion
Doing full range of motion while keeping tension throughout, will give a more significant increase in triceps and chest activation.
Fix: Drop your ego, have your chest touch the ground and lock your elbows on top of every push-up. QUALITY OVER QUANTITY!
Having your neck extended out can potentially lead to putting a lot of strain in your neck.
Fix: The neck should be in line with the spine for the entire motion.
If you feel that push-ups are too difficult and need to compensate by repeating either of these mistakes, it is a clear indication that you may not be strong enough. As a consequence, you will recruit the wrong muscles overtime and create improper form push up so it is important to regress to something easier. We recommend that you start from the bottom of the push up, or work on incline push ups to remove some of the weight whilst still working your core.