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NEVER DO PUSH UPS LIKE THIS 10 Most Common Mistakes!

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Rating: 4.5; Vote: 2

The pushup is not only one of the most commonly performed exercises, but one of the ones that gets performed incorrectly most often as well. In this video, I am going to show you the 10 most common mistakes when comes to doing pushups and how to avoid them so that you perform them properly every single time. The first pushup mistake is not performing the exercise through its full range of motion. In order to get the benefits of the pushup to build muscle, you have to make sure that you are bringing your chest all the way down to the floor and extending your arms to full lockout at the top. This will allow for the most muscle activation and growth. Don t worry about the dangers of lockout unless you are making mistake number 9. The second mistake when it comes to the pushup is not reaching the ground with your chest first. Often enough, people will allow their hips to sag through the pushup, meaning that below the waist will hit the ground first. On the other hand, keep the hips high means that the head will reach the ground first. To correct this, keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point to reach the ground first. Next, neck positioning could be hindering your ability to grow muscle using the pushup due to it s ability to cut the range of motion once again. By craning your neck, you are creating the illusion of being close enough to the ground which means that your chest has not reached the ground. Make sure to keep your neck as neutral as possible throughout the movement! The fourth most common pushup mistake is having the wrong width with hand placement. While everyone s placement will be slightly different, there is a way to find the one that is best for you. Laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60. From here, slide your hands down to about shoulder height and press your body up. This mistake, while relating to your hands, will have serious repercussions on your shoulders if you don t get it right. You need to make sure that your hands are rotated outwards, to about 2 o clock. Having your fingers facing inwards and towards each other will flare your elbows and put your shoulders into internal rotation. Rotating your hands in might feel better for someone with wrist discomfort. The sixth pushup mistake relates back to what I call the Master Tip that applies to every chest exercise. That is to unshrug your shoulders. By keeping your shoulders shrugged, you are losing key stability in the exercise as well as allowing the shoulders to dominate the movement. So, to make sure you get the most out of this exercise, keep your shoulder blades back and down throughout. The next mistake you are making when doing pushups is directly related to the last one, regarding stability and muscle dominance; you have sloppy shoulder blade mechanics. You might have been told to protract the scapulae at the top of the movement, but the problem here is that you are now allowing the shoulders to take the brunt of the effort of the pushup. Keeping the chest in front of the delts is important if you are trying to build a bigger chest by doing pushups in the first place. Mistake number eight is that your body path is wrong when doing pushups. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Too often, in an effort to get more pushups done more quickly, we speed through out reps. This will either cut the range of motion down (as is mistake number one) or, if moving through full range of motion, adds velocity to lockout which can be problematic. Instead, take a 2 second approach; 2 seconds on the way down and 2 seconds on the way up. This will ensure full range of motion and remove velocity from the equation. The final mistake on this list is one that I covered in detail in another pushup video that I will link for you below.
Date: 2022-05-03

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Comments and reviews: 10

Darrell
This was an awesome episode and I'm very happy to see that these are all the things that I tell my kids in elementary school to do when they're trying to do a perfect push-ups! and I'm just a classroom teacher. not a gym teacher but we do some exercises in the morning before we start our day. Now I'm just hoping you are correct about everything you say because I am doing what you say and I intend to be careful to continue doing so and when you're dealing with kids who are 10 11 12 years old you want to make sure you getting them off on the right foot. so to speak. thanks for the awesome push-up episode.
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Mithun
Hey Jeff! Currently, there's a lot of talks going about the ATG (Ass To Grass) Squat. kneesovertoesguy, great guy, educates people about the benefits of going knees past toes, which allows complete range of motion and overtime strengthens the tendons n ligaments at the knee. I would like you to speak a bit on that and express your views. And also, the tibialis anterior which is not trained at all by most athletes, could you give out any exercises from your knowledge book to train em.
Thanks for your content man, been following you from a long time, have learnt a lot from you. Appreciate the work!
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Myron
Jeff, i had a hyperextension injury in my right leg back in high school. most of the time is fine but occasionally when i do squats, leg extensions, leg press, etc it will suddenly give out usually when i start going around 225 for squats. the weird thing is there isn't any pain nor does it happen during the exercise but instead it happens (if its going to happen) immediately after I finish the set. i walk around a bit a sometimes stumble because of it. only happens in the leg i injured and did not happen at all prior to that injury.
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Ajiend
Simpler way to target many of these mistake:
Think your body top head to toe is a straight line, a stick,
And your toes are suppose to pivot at your the ground, and you push your stick up with your arms against the floor,
If you think of it this way, and do the full range of motion on both arms. Be aware of the body relative to being a stick with toe stuck to the ground.
And when you get that, be mindful of where and how you place your hands against the ground
DONE,
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Yahya
Please do a video on how to exercise with a biceps\brachialis injury. I have pain on weighted flexion over 10kg (anything under and I'm fine. It's NOT worse with pronation, and about the same with extra supination. It's about 2cm lateral to the biceps tendon in the cubital fossa (which makes me think it's not biceps but one of the others) I've now rested it for 6 weeks and I'm pain free but I'm worried it's going to start again the moment I pick up a weight.
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Ben
Could you do a video advising what to do about people who suffer from mummy wrist/thumb? Whilst not a mum (I'm a dad hah, I appear to have tendonitis in my wrist from curling it round my son whilst rocking him to sleep - I'm now at the point where if I put my hand in the push-up position on the floor, it causes severe pain pushing the wrist back. I imagine a number of other parents have found themselves in this situation also!
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otherguydude
Is it a good idea or ok to train with muscle soreness?
For example currently I do a PPL split but sometimes will switch it up with a total body split. If, even after my rest days in between total body workouts my muscles are still sore, or at least some muscle are, for example chest. Would it be ok or advisable to still train that area while still being sore, again even after taking the rest days in between?
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RunEMS
Perfect timing for this vid, thanks Jeff. Since week 2 of 1 below xero I started getting left shoulder impingement with the pushup variations, I have been doing your physio exercises from an earlier you tube episode and it has been helping, although I have had to hold back a bit when going to failure. It's training morning again, week 4 day 3 of 1 below, will try these tips now, awesome stuff, thanks again.
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Robotop
Hey Jeff, first of all love your videos! Second- my problem is that I get some very intense pain in the inside of my right wrist while trying to do exercises like push-ups or bench dips, affecting my routine. Before I could easily do these exercises. what should I do to somehow do these exercises and avoid the pain while seeing the gains? Thanks!
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Catalin
Hello, ATHLEAN-X!
I've always had a hard time opening jars. I blamed this on weak grip strenght. After some nice 'Iron will' drills (thanks for those, I've increased my hang time from aprox 1: 15 to a current PR of 2: 03.
But still, I have a hard time with jars I feel this is strenght related, but not sure how. Any tips, Jeff?
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