The pushup is a classic exercise that engages multiple muscle groups and offers a multitude of health benefits. However, it's also an exercise that is frequently performed incorrectly. Correcting common mistakes can not only improve the effectiveness of your pushups but also prevent injuries. Here are three common pushup mistakes to avoid to help you perfect your form and maximize your workout.
1. Incorrect Hand Placement
One of the most common mistakes is incorrect hand placement. Hands that are too wide, too narrow, or unevenly spaced can lead to strain on your wrists, elbows, and shoulders. This incorrect placement can also limit the range of motion, reducing the effectiveness of the pushup.
How to Correct It: Position your hands slightly wider than shoulder-width apart, with your fingers spread wide and pointing forward. Make sure your hands are aligned with your chest, not your shoulders, to ensure proper force distribution across your muscles.
2. Sagging or Piked Hips
Many people struggle with maintaining a straight, strong body line from their head to their heels. Sagging hips can put unnecessary pressure on your lower back, while piked hips shift the focus away from your chest and arms, reducing the efficacy of the exercise.
How to Correct It: Focus on engaging your core throughout the exercise. Imagine pulling your belly button towards your spine to keep your torso flat and rigid. A useful tip is to perform the pushup in front of a mirror or record yourself to visually check your body alignment. If you see your hips sagging or piking, adjust accordingly.
3. Incomplete Range of Motion
Completing a pushup with a full range of motion is crucial for maximizing muscle engagement and growth. An incomplete range of motion, such as not going low enough or not fully extending the arms at the top, can severely diminish the benefits of the exercise.
How to Correct It: Aim to lower your body until your chest almost touches the ground. Then, push up until your arms are fully extended, but without locking your elbows. To help achieve this, try using a low object like a stack of books or a yoga block under your chest. Touch it lightly with your chest before pushing back up to ensure consistency in your depth.
Mastering the pushup requires attention to form and technique. By correcting these common mistakes—adjusting your hand placement, maintaining proper hip alignment, and ensuring a full range of motion—you'll enhance the effectiveness of your pushups and see better strength and muscle development results. Remember, quality over quantity always prevails, especially in exercises as foundational as the pushup.
