4 common mistakes people make when doing push-ups

1. You distribute the load unevenly

For push-ups to be effective, the back of the head, upper back and buttocks should be approximately in line, in other words, in a neutral position. Straighten your knees.

When done perfectly, the whole body forms a relatively straight line, as is the case with a plank.

If you allow your buttocks to bulge out, then you put extra stress on the lower back and shoulders. As a result, most of the core muscles are left out of work, and it is they that prevent the body from bending. To engage your core muscles, squeeze your abs and pull in your glutes during push-ups. This will help distribute the load evenly throughout your body.

If you find it difficult to maintain this position, temporarily switch to lighter versions of the exercise. For example, try kneeling push-ups.

2. You prefer quantity over quality

High-quality push-ups are always as complete as possible. But not everyone has such strong shoulders and wrists as to sink to the floor every time. In any case, try to lower your chest as low as possible, then exhale with effort while lifting. It will be more difficult for you, but this is the point.

At the very top, try to fully straighten your arms, as if pushing the floor away from you. And don't let your back arch. As you descend, begin to inhale, mentally direct the air to the upper back.

It is known that push-ups make us stronger, but performing them well brings additional benefits.

Correct push-ups teach you to use the posture-forming muscles that we often neglect.

First, try to do push-ups once, but taking into account all the listed recommendations. Then repeat the movements evenly and slowly. The main thing is not the total number of push-ups, but how many of them you can do correctly.

3. You ignore the position of the elbows

People often put their elbows apart during push-ups. From above, they look like the letter "T". This is a gross mistake: in this position, you weakly engage your triceps and chest and overextend your shoulders.

Strength trainer Mike Robertson says that during push-ups, the elbows should be at a 35-40 degree angle to the torso. This simple tip will help you use strength more efficiently and use more muscles with less risk to your joints.

Keeping your elbows in position is easy. Just be careful not to get too far away from the wrists, and try to keep your body like an arrow: your legs and torso look like an axis, and your bent arms form side lines.

4. You don't follow the alignment of your hands

Don't underestimate the correct hand position during push-ups. The biggest mistake is turning your fingers towards one another. This position interferes with the correct placement of the elbows and affects the activity of the muscles. Your fingers should be facing forward.

Imagine that you are pushing the floor with your palms. This will help you place your hands and elbows correctly.

It happens that hands are placed too close to each other. The closer they are, the more you strain your triceps instead of your pectoral muscles. If this is what you need, then feel free to continue. But if you want to train your chest in a standard mode, then place your arms slightly wider than your shoulders.

That's all. Avoid these mistakes and your training will become more effective.