Doing push ups is an excellent way to build upper body strength, but doing them incorrectly can cause pain and injury. Throughout my training career I’ve seen a lot of push up mistakes (and believe me, there’s more than five), but there’s five common mistakes that are a common theme.
In today’s video I cover the five mistakes and what those look like as well as what correct push ups look like. I also give some advice on how to build up strength without sabotaging form if you have trouble doing a push up due to strength reasons.
Mistake #1: Internally Rotated Hand Position
Placing your hands on the ground incorrectly by internally (or too far externally) rotating them causes undue strain on the wrists and puts the elbow in an unstable position.
Solution: Hands should be kept straight, fingers pointing straight ahead. As an added bonus, apply torque through the arms to create further stability. Not applying torque is mistake 1.5.
Mistake #2: Flared Elbows
Internally rotating your hands causes the elbows to flare out. But many times — even when people put their hands straight — they still flare their elbows out. This position bleeds power and makes it impossible to apply torque through the chain.
Solution: Create torque through the chain and keep the elbows pulled closer to the body.
Mistake #3: Poor Head Position
Looking up and out or too far down (as if you’re looking at your waist or feet) places stress on the neck and puts the shoulder out of position.
Solution: Keep the head in a neutral position for proper alignment.
Mistake #4: Unstable Pelvis and Core
Most trainers will tell you to tighten your abs when you’re doing pushups and that’s a good tip. But, they often forget to teach how to stabilize the pelvis, which is also a key factor in stability.
Part of the job of the glutes is to keep the pelvis and hips in proper alignment and stable. But you have to “activate” that stability by putting the glutes to work (squeezing).
Solution: Tighten your abs and squeeze your glutes hard to create active tension in the chain.
Mistake #5: Doing Push Ups On Your Knees
When people can’t do a full push up due to lack of strength, the popular suggestion is to do them on your knees as is takes weight off the arms. The problem is that when you drop to your knees, it becomes impossible to activate your glutes enough to properly set your pelvis and create a stable chain.
Other issues can occur as well in this situation: rounded back, hands at an improper distance, etc.
Solution: If you can’t do a full push up, do incline pushups. Use a chair, table, etc. and place your hands on that instead. Try to get your body to a 45 degree angle and do pushups keeping all of the above tips in mind. As your strength progresses, you can find shorter objects to use, creating a more acute angle and placing more weight on the arms.
Kevin Geary is the founder of RebootedBody.com and a respected expert on cravings, eating psychology, and long-term habit change. He’s helped tens of thousands of men and women in over 35 countries around the world through his online academy and now offers all of his signature programs through a “pay what you want” model.