Push ups are among the most effective bodyweight exercises which help build strength and core stability. However, doing them incorrectly can reduce their effectiveness and cause strain or injury. Whether you’re a beginner or experienced, it’s easy to slip into bad habits.
We’ll highlight some of the common push up mistakes in this post and how to fix them for better results.
Common mistakes to avoid while doing push-ups
Proper push-up technique is essential for maximising benefits and preventing injury. Based on insights from Outside Online, here are five common push-up mistakes to avoid:
- Incomplete Range of Motion: Not lowering your chest close enough to the floor or failing to fully extend your elbows reduces the effectiveness of push ups. Aim to bend your elbows to at least 90 degrees during the descent and fully extend them upon rising. If achieving full range is challenging, consider modifying the exercise by performing push-ups on your knees or with hands elevated on a stable surface.
- Incorrect Hand Placement: Positioning your hands too far forward while doing push ups can strain your shoulders and wrists. Ensure to align your wrists directly under your shoulders to maintain proper form and reduce undue stress.
- Misaligned Hips: Allowing your hips to sag or rise disrupts the straight-line alignment from head to heels, diminishing core engagement and increasing injury risk. Focus on keeping your body in a rigid plank position throughout the movement.
- Elbow Positioning: Flaring elbows out excessively during the push ups can lead to shoulder discomfort. Instead, angle your elbows back toward your hip bones to engage the correct muscles and protect your joints.
- Neglecting Core Engagement: Failing to activate your core muscles can result in a lack of stability and proper form during push-ups. Engaging your core helps maintain a straight body line and supports overall movement efficiency.
Conclusion
By addressing these common errors, you can enhance your push-up performance, ensuring the exercise is both safe and effective. While regular exercise is essential for staying healthy at any age, it’s equally important to be prepared for unexpected health issues. That’s why senior citizen health insurance can be a smart investment.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.