Push-ups are excellent to build upper body strength as you engage multiple muscle groups in your body with this single exercise but it can turn into a nightmare if the correct posture is not followed. You can crank push-ups anywhere, anytime, as they do not need any equipment but this exercise can cause serious injury if you do not focus on your posture. If you are a beginner, we advise you to perform this exercise under expert guidance. “A common misconception about push-ups is that it just focuses on the chest muscles. If push-ups are done correctly, they not only improve your shoulder, arms and chest muscles but also your abdominal and back muscles,” says Ashish Gupta, Director and Fitness Expert at Gold’s Gym, Gurugram.
People often complain about severe back pain and stiffness in elbows post-workout. This happens because they fail to understand a proper technique of a perfect push-up. Apart from lying down on all the fours and moving up and down, there is more to this abs-exercise.
“For the correct posture, place your hands on the ground at shoulders width apart. Using your body weight, push yourself against the gravity and then touch the ground. Repeat this 15 times and in 3 sets,” suggests Ashish.
To further help those who failed in their endeavor to fine-tune their bodies, here is a list of some common push-up mistakes and their quick and simple fixes.
Wrong body posture: When you keep your body lose, you will end up with a bent lower back forming an arch instead of a straight line.
Solution: Make sure that the back of your head, your upper back, and your butt are aligned in a straight line. Keep your butt higher in the air and pull your stomach inward to activate your core muscles. Don’t let your hips sag and hold onto the rigid position. During the process, focus on contracting your abdominal and squeezing your butt to ensure there is enough tension generated throughout your body.
Wrong position of hands: While performing push-ups, most people position their hands inwards. The wrong placement of the hands affects the position of elbows causing them to flare out and exert more pressure on the joints.
Solution: Turn your hands outwards slightly and keep your fingers pointed forward. By this, you can manage to keep your elbows and arms at the desired angle. If you wish to indulge in a workout only for your triceps, then it is fine to keep your hands closer to each other. But, if you want to work on chest muscles, keep your hands farther from each other to maximize strength.
Wrong elbow position: If you spread your arms wide and make a formation similar to the letter ‘T’, you exert a lot of pressure on your shoulders, which is wrong.
Solution: To prevent yourself from draining out all your energy too soon, pull in your elbows closer to the body and form an angle of about 35-45 degree. In this position, you will be able to exert more pushing force without causing much stress to your joints.