There’s no denying the many benefits of the pushup. Not only is it a fantastic exercise to target the pecs, deltoids, and triceps, but it’s also much more of a full-body movement than people give it credit for. Numerous electrocardiogram (EKG) studies showcase the pushup as one of the most efficient exercises to engage your core muscles.
Moreover, the pushup is a very versatile exercise. It doesn’t require any equipment—just your bodyweight—so it can be performed anywhere, and it can be utilized as a strength exercise, corrective exercise, or as part of a metabolic conditioning circuit to make you hate life.
Pushup Mistake #1: You’re Not Using Your Hands
Don’t just place your palms on the ground and forget about them. Spread your fingers out as wide as you can. Grip the floor with your hands and simultaneously drive your palms down and twist them outward as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.
This helps provide more stability in your shoulders and tension throughout your whole body, so you’ll be more solid throughout your pushup.
Pushup Mistake #2: You Let Your Hips Sag
Another common mistake is allowing your hips to fall toward the floor. When this happens, it places a lot of stress on your lower back. It’s also just a passive approach. Get active!
To break this bad habit, think about bracing your abs and squeezing your abs throughout the movement. Doing so will elicit more full-body tension and help place your pelvis in the proper position.