Are you tired of doing pushups the wrong way and not seeing the results you want? It's time to stop doing pushups like this and start making the most out of this effective exercise. By making a few simple adjustments, you can take your pushup game to the next level and see real progress in your strength and muscle tone.
Let’s take a deep dive with Chris into the most common pushup mistakes and how to fix them for optimal strength and muscle gains:
Sagging hips and a lower back dip results in your core not learning how to brace properly, doesn’t allow you to progress or move up to the next level
Easy fix: Squeeze your glutes and tuck your hips in as if you are bringing your pelvis to your ribs
Butt too high or you’re doing a pike push up. If this is you, doing it this way shortens your range, your core does not learn how to properly brace and your chest never loads fully.
Easy fix: Lean and shift your body forward so that your shoulders are over your wrists
Elbows flared out is another common mistake, sometimes flaring out as much as 90degrees. The downside to this is less engagement of your intended muscle group, less pushing ability from this position and it could potentially lead to injuring your shoulder.
Easy fix: Rotate your elbows in just enough, remembering to screw your hands into the ground, keeping your grip strong. Doing this will result in your elbows at a 30–45-degree angle.
Half reps is another common mistake and will cause you to lose a lot of gains.
Easy fix: Use full range of motion going all the way up and all the way down.
Uneven push up or twisting your torso while doing a push up is the fifth common mistake and can cause you to wiggle during your rep.
Easy fix: Have hands at an equal distance just outside of your shoulder width
If conventional pushups are too challenging for you begin with elevated pushups, keeping in mind the tips that Chris laid out so that you can start building perfect form. Elevate your hands on a sturdy bench to reduce the intensity while still reaping the benefits. As you build strength, you can gradually progress to standard pushups. You will know when you are ready to move to a lower elevation when you can do 3 sets of 10 reps easily.
By paying attention to these key aspects of your pushup form, you can make the most out of this classic exercise and achieve your fitness goals more efficiently. Remember, quality over quantity is key when it comes to pushups. To get the most out of this session and properly follow along, download the THENX app on Google Play or the App Store.
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