How to do a Proper Push up: Avoid these 3 mistakes
How to Do a Proper Push-Up
Push-ups are a fundamental exercise, yet many beginners make mistakes that can hinder their progress and increase the risk of injury. In this article, we’ll explore three common push-up mistakes and provide detailed tips on how to do a proper push-up to maximize your strength gains and ensure safety.
Mistake 1: Flaring the Elbows Out
The Problem with Flaring Elbows
One of the most frequent mistakes beginners make is flaring the elbows out to the sides. Many people position their arms almost at 90 degrees, which increases the risk of shoulder injury. The shoulder socket contains soft tissue called the bursa, situated between the supraspinatus tendon and the acromion bone. When the arms are abducted at high angles, the bursa is displaced, causing the tendon to potentially get pinched by the bone. This can lead to shoulder pain and even serious injuries over time.
For more tips on maximizing your upper body strength with correct push-up techniques, check out our article on Perfect Push-Up: Maximizing Your Upper Body Strength.
How to Do a Proper Push-Up: Correcting Elbow Position
Proper Elbow Position
To do a proper push-up, keep your elbows no more than 45 degrees from your torso. Initially, this may feel more challenging because it places more load on the triceps and chest, but it significantly reduces the risk of shoulder injury over time.
Tips for Beginners
- Start Slowly: Begin with a modified push-up on your knees if keeping your elbows in is too difficult at first.
- Use a Mirror: Performing push-ups in front of a mirror can help you monitor your form and ensure your elbows are not flaring out.
- Gradual Adaptation: Gradually increase the number of push-ups while maintaining proper form to build strength and adapt to this improved technique.
Mistake 2: Performing Reps Too Quickly
The Pitfall of Fast Reps
Many beginners perform push-ups too quickly, believing that doing 30 or 50 fast reps builds strength. While this approach enhances endurance, it does not effectively build strength. Rapid repetitions often lead to poor form, reducing the exercise’s effectiveness and increasing injury risk.
How to Do a Proper Push-Up: Controlling Rep Tempo
Importance of Tempo
To do a proper push-up, slow down your reps using a tempo of 4-0-1-0. This means a four-second descent (negative) and a one-second ascent (positive). Slower reps are harder but more beneficial for strength training. The eccentric (negative) phase breaks down muscle tissue, leading to greater strength gains. This tempo is particularly recommended for beginners looking to build a solid foundation.
To understand why maintaining quality over quantity in your exercise reps is crucial, read Why Quality Over Quantity in Exercise Reps is Important.
Tips for Beginners
- Count Out Loud: Counting out loud during the descent can help you maintain the correct tempo.
- Focus on Control: Concentrate on controlling your movements rather than rushing through the exercise.
- Quality Over Quantity: Aim for fewer, well-executed push-ups rather than numerous poorly performed ones.
Mistake 3: Poor Body Alignment
The Issue with Misalignment
Another common issue is poor body alignment. Beginners often sag at the hips or pike their hips, resulting in a non-straight body line. This misalignment can reduce the effectiveness of the exercise and place unnecessary strain on the lower back.
How to Do a Proper Push-Up: Maintaining Body Alignment
Achieving a Straight Body Line
To do a proper push-up, focus on maintaining a straight body line by contracting the abs, glutes, and thighs. Here’s how:
- Core: Brace your core by gently sucking in your belly as if putting on a tight pair of pants.
- Glutes: Drive your pelvis forward, similar to a hip thrust.
- Quads: Tense your legs, pushing them down slightly.
Engaging these muscle groups ensures a straight body line, making the push-up a total body exercise. This improves overall form and effectiveness. For insights on balancing volume and intensity in your overall fitness routine, particularly with exercises like push-ups, explore our article on Calisthenics Training at Home: Balancing Volume & Intensity.
Tips for Beginners
- Check Your Form: Use a video or mirror to check your body alignment periodically.
- Engage the Right Muscles: Focus on engaging your core, glutes, and quads throughout the entire movement.
- Practice Planks: Incorporate planks into your routine to strengthen the muscles needed for proper push-up alignment.
Final Tips for Mastering How to Do a Proper Push-Up
Regardless of your experience level, it’s beneficial to periodically review your push-up form. Here are some additional tips to ensure you’re performing push-ups correctly:
Warm-Up and Stretch
Before starting your push-up routine, warm up with light cardio and dynamic stretches. This prepares your muscles and joints for the workout, reducing the risk of injury.
Gradually Increase Intensity
If you’re new to push-ups or returning after a break, start with modified push-ups on your knees or against a wall. Gradually progress to full push-ups as your strength improves. This gradual approach helps build strength and confidence.
Use Variations
Incorporate different push-up variations to target various muscle groups and add variety to your workout. Some effective variations include:
- Wide-Grip Push-Ups: Focus on the chest muscles.
- Diamond Push-Ups: Target the triceps.
- Decline Push-Ups: Increase the intensity by elevating your feet.
Listen to Your Body
Pay attention to how your body feels during and after push-ups. If you experience pain (not to be confused with normal muscle fatigue), stop and reassess your form. It’s better to do fewer push-ups with proper form than to push through pain and risk injury.
Consistency is Key
Consistency is essential for progress. Aim to include push-ups in your regular workout routine, gradually increasing the number of reps and sets over time. Regular practice will lead to improved strength and technique.
To incorporate push-ups into a broader fitness routine, consider reading The Benefits of Daily Calisthenics Training to understand how daily practice can improve your overall strength and mobility.
Conclusion
Learning how to do a proper push-up is crucial for building strength and avoiding injury. By focusing on correct elbow positioning, controlling your rep tempo, and maintaining proper body alignment, you can maximize the effectiveness of your push-ups. Periodically reviewing and correcting your form ensures you continue to make progress safely and efficiently.
By following these tips and staying consistent, you’ll be well on your way to mastering the push-up and achieving your fitness goals. Whether you’re a beginner or looking to refine your technique, understanding how to do a proper push-up will set the foundation for a strong, healthy, and injury-free workout routine.
