Pushups are a fundamental exercise for building upper body strength, engaging the chest, shoulders, triceps, and core. Despite their simplicity, pushups are often performed incorrectly, leading to suboptimal results and potential injury. Here’s how to perfect your pushup by avoiding these three common mistakes.
Mistake 1: Incorrect Hand Placement
Problem: Many people place their hands too wide or too narrow, which can cause unnecessary strain on the shoulders and wrists.
Solution:
– Hand Position: Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward or slightly outward. This helps distribute your weight evenly and reduces strain on your joints.
– Alignment: Ensure your wrists are aligned with your shoulders, forming a straight line from your head to your heels. Your hands should be directly under your shoulders when you are in the starting plank position.
Tip: Imagine screwing your hands into the ground, creating external rotation in your shoulders. This helps activate the stabilizing muscles around your shoulder joints, providing better support.
Mistake 2: Sagging or Piking Hips
Problem: Sagging hips can lead to lower back strain, while piking hips reduce the effectiveness of the exercise by shifting the load away from your upper body.
Solution:
– Core Engagement: Keep your core tight throughout the movement. Engage your abdominal muscles as if you’re about to get punched in the stomach. This helps maintain a straight line from your head to your heels.
– Body Alignment: Avoid arching your back or letting your hips drop. Your body should form a straight plank position from head to heels.
Tip: Practice holding a plank position to strengthen your core and get used to maintaining the proper alignment. Regular core exercises, such as planks and dead bugs, can also improve your pushup form.
Mistake 3: Limited Range of Motion
Problem: Performing partial pushups reduces the exercise’s effectiveness and can lead to muscular imbalances.
Solution:
– Full Range of Motion: Lower your body until your chest almost touches the ground. Your elbows should bend to at least 90 degrees. Push back up to the starting position with your arms fully extended.
– Controlled Movement: Avoid bouncing or rushing through the movement. Perform pushups with a controlled, steady pace to maximize muscle engagement and reduce the risk of injury.
Tip: If you struggle with full pushups, start with modified versions, such as knee pushups or incline pushups. Gradually work your way up to standard pushups as you build strength.
Mastering the pushup requires attention to detail and a focus on form. By avoiding incorrect hand placement, sagging or piking hips, and limited range of motion, you can perform pushups more effectively and safely. Perfecting your pushup technique not only enhances your strength and endurance but also helps prevent injury. Incorporate these tips into your workout routine to maximize your pushup performance and achieve better results.
