What is the correct form for push-ups?
Push-ups are a simple and effective exercise that targets multiple muscle groups. However, getting the perfect push-up form is essential to build strength safely and avoid injury. In this article, we’ll guide you through everything you need to know to perfect your push-up technique.
What is a push-up?
A push-up is a classic upper-body exercise you can do anywhere using your bodyweight. It’s a compound movement, which means it engages multiple joints and muscle groups at the same time. This includes the chest muscles, which are responsible for pushing your body upwards. Your shoulders are also engaged, helping to stabilize your body throughout the movement, while the triceps at the back of your upper arms work together with your chest muscles to extend your arms and straighten your elbows. Moreover, your core muscles, including your abs and obliques, play a crucial role in maintaining a straight line from head to heels.
How does push-ups benefit the body?
Push-up offers numerous benefits for the body.
- Strengthens Chest Muscles: Push-ups primarily target the chest muscles, specifically the pectoralis major. As you lower your body towards the ground, your chest muscles contract, helping to build strength and endurance. Stronger chest muscles improve posture, reduce the risk of injury, and enhance overall athletic performance.
- Tones Shoulder Muscles: In addition to the chest, push-ups also engage the shoulder muscles, including the deltoids and trapezius. These muscles work together to stabilize the body and control movement. Toned shoulder muscles improve flexibility and reduce the risk of shoulder injuries.
- Enhances Cardiovascular Health: While push-ups are often thought of as a strength training exercise, they can also provide a cardiovascular workout. As you perform push-ups, your heart rate increases, improving cardiovascular health and reducing the risk of heart disease.
- Improves Mental Health: Exercise, including push-ups, has been shown to improve mental health by reducing stress and anxiety. Physical activities stimulate the release of endorphins, also known as “feel-good” hormones, which can help alleviate symptoms of depression.
How to properly do push-ups?
Follow these step-by-step instructions to learn how to do push-ups with the correct form. The proper push-up form ensures you engage the right muscles and avoid injury.
1. Start in a High Plank Position
Begin by placing your palms flat on the floor, directly under your shoulders. Your fingers should be spread slightly apart, pointing forward. Keep your feet hip-width apart, with your body forming a straight line from your head to your heels.
2 Engage Your Muscles for Full-Body Tension
Squeeze your shoulders, glutes, and core muscles to maintain a firm, stable position. This tension will keep your body from sagging or arching as you move. Your spine should remain neutral, meaning it follows the natural curve without dipping or rounding.
3. Lower Your Body with Control
Slowly bend your elbows to lower yourself toward the ground. Aim to stop when your chest hovers just above the floor. Keep your elbows at a 45-degree angle from your torso to avoid unnecessary strain on your shoulders.
4. Push Back to the Top Position
Press your palms into the floor and push your body upward. Keep your core tight as you extend your elbows and return to the high plank position. Make sure your elbows are fully straightened at the top of the movement.
What are the 5 common mistakes people make with push-ups?
Proper form is essential to get the most out of any exercise. Unfortunately, many people make mistakes that can lead to ineffective workouts, injuries, or long-term damage. Here are the 5 most common mistakes people make with push-ups and how to correct them.
Mistake #1: Hands Too Wide
One of the most common mistakes people make when doing push-ups is having their hands too wide. When your hands are too far apart, you’re sacrificing stability, which can reduce the amount of power you can generate. This can also put a strain on your wrists and shoulders, causing discomfort and potential injury.
The Fix: Set your hands slightly wider than shoulder-width apart. This will give you more stability and power, allowing for a better push-up form and an effective workout.
Mistake #2: Elbows Flaring Out
Another common mistake during push-ups is allowing the elbows to flare out to the sides. This positioning puts undue stress on the shoulders and can lead to injury over time. To avoid this, focus on tucking your elbows in close to your body as you lower yourself during each repetition.
The Fix: Aim for a 45-degree angle with your arms, having them move directly out from your torso. Ensure that you keep them tucked in throughout the entire range of motion.
Mistake #3: Hips Sagging
Letting your hips sag is another common mistake people make when doing push-ups. This not only decreases the effectiveness of the exercise but can also cause injury. To fix this, focus on engaging your core and keeping your body straight from head to toe.
The Fix: Keep your glutes tight and actively press your hips forward as you lower them down to the ground.
Mistake #4: Shoulders Rolling Around
Doing push-ups with your shoulders rolling around is a common mistake that can cause pain in the lower back muscles and neck. Instead of allowing your shoulders to rotate during each repetition, keep them aligned directly over your wrists with your elbows tucked into your sides.
The Fix: Engage your core throughout the entire exercise to stabilize the rest of your body. This will help you maintain proper form and target the right muscles.
Mistake #5: Choosing an Uneven Surface
Finally, choosing an uneven surface is a mistake that can put you at risk of injury. Push-ups require control, and only an even surface can provide the right grip for your body. An uneven or slippery surface can make it difficult to keep hold of your body and increase your risk of getting injured.
The Fix: Always choose a flat and even surface to perform your push-ups.
