Get your Coach

The pushup mistakes you can’t afford to make

ExpSeries Florian Blog

The Pushup is a classic Freeletics exercise and one of the most effective bodyweight exercises out there. Working not only the chest, but the entire body, it’s crucial to keep on top of your technique to improve movement quality and avoid injury. Here are two mistakes to avoid if you want to get the most out of your pushups.

Embedded content: https://www.youtube.com/watch?v=Lo_b-Hpea-M&feature=youtu.be

Spread elbows

Spreading your elbows might make the exercise easier, but it can be very dangerous for both your shoulders and your elbows and it makes it even harder to keep the tension in the body. Instead, always try to keep your arms close to your upper body, with your elbows pointing backwards. This will not only increase your stability but also gives your triceps a better workout. Just imagine pushing somebody: unconsciously, you push with your elbows close to your upper body, and that’s exactly how you should also perform a pushup.

2019-03-27-expert series lioras101566

Not engaging the core enough

If you find that your back sags when you perform a pushup, it’s usually a sign your core is not engaged enough – or not at all. This can create severe pressure on your lower back and intervertebral discs, leading to long-term back pain and injury. To avoid this, make sure your core is engaged and tight for the entire movement. Try tilting your pelvis slightly as this can help to keep your body in a straight line.

If you still find yourself struggling with the right form and keeping your body in a straight line, then here are some great tips: Don’t hesitate going back onto your knees and practicing your position and core engagement with a knee pushup. When you feel comfortable doing knee pushups, but still struggle with the correct movement and form, try this:

Place a water bottle or your phone between your knees and squeeze them together to hold it in place. Your obliques and postural muscles will automatically be activated to hold your body in a good and stable position. Also, don’t forget the pelvic tilt. Once you feel comfortable with this, you can try to perform a pushup without any additional, external support.

Be sure and confident about your technique. Earn your star with good quality movement. Speed, variations and more repetitions will come. #QualityNotQuantity