Common Push-up Mistakes and How to Fix Them

 

Common Push-up Mistakes and How to Fix Them

Push-ups may look simple, but many people unknowingly perform them with poor form. These mistakes not only reduce effectiveness but also increase the risk of injury. Let’s look at the most common push-up mistakes and how to correct them for better results.

Mistake 1: Sagging Hips

When the core is weak, hips tend to drop, putting stress on the lower back.

Fix: Engage your core muscles, squeeze your glutes, and keep your body in a straight line from head to heels.

Mistake 2: Flaring Elbows Too Wide

Elbows sticking out at 90 degrees place excessive pressure on the shoulders.

Fix: Keep elbows at about a 45-degree angle from the torso to protect shoulder joints.

Mistake 3: Incomplete Range of Motion

Some people perform only half-reps, reducing muscle activation.

Fix: Lower until your chest is close to the floor, then push up fully with straight arms.

Mistake 4: Poor Head Position

Looking too far up or dropping the head strains the neck.

Fix: Keep your head neutral, looking slightly ahead of your hands, not at the ceiling or floor.

Mistake 5: Rushing Through Reps

Fast, uncontrolled push-ups reduce muscle tension and lead to sloppy form.

Fix: Perform controlled movements, focusing on quality over quantity.

Tips for Better Push-ups

• Warm up shoulders and wrists before training.
• Film yourself to check posture and alignment.
• Use progressions (kneeling, incline) to build strength before standard push-ups.
• Incorporate push-up variations to avoid muscle adaptation.

Correcting these common mistakes will make your push-ups more effective, safer, and a stronger part of your fitness routine.