doing push ups without feeling it? avoid these 5 mistakes

Push-ups are a classic exercise that has accompanied us from school to the gym. It is an essential part of the training regimen for every fitness enthusiast or athlete.

It helps us build strong chest muscles and also works our triceps, back muscles, and more.

However, very few people can perform a standard push-up. Incorrect form makes it difficult to engage the chest muscles and can lead to injuries over time.

Let's take a look at some common mistakes made during push-ups!

You can start by completing 10 push-ups and have a friend record you. Then, compare your form to see if you have any of these issues!

Mistake 01

The main reason for this mistake is weak core and gluteal muscles, which prevent the lumbar spine from staying in a neutral position.

Mistake 02

Arched back: Weak core muscles and overactive rectus abdominis and external oblique muscles.

Mistake 03

The main reason for shoulder shrugging is insufficient strength in the lower and middle trapezius muscles, causing the upper trapezius and levator scapulae muscles to be overly active.

Therefore, during the exercise, try to keep the scapulae depressed and strengthen the lower and middle trapezius muscles.

Mistake 04

Performing push-ups with winged scapulae for a long time can lead to shoulder joint injuries. We need to keep the scapulae retracted.

Mistake 05

Overactive upper trapezius and sternocleidomastoid muscles can cause neck pain. We need to keep the cervical spine in a neutral position.

So, how should a standard push-up be performed?

What seems like a simple exercise is actually not so simple. Training with the correct form is crucial for positive results; don't focus too much on quantity, form is most important.

Note: Keep your hands not too wide or too narrow, approximately shoulder-width apart. Then, straighten your knees and press your toes into the ground.

Note: Slowly push your body up, moving your chest away from the ground until your scapulae protract.

Once you've mastered the standard push-up, you can try various modifications, each offering different training benefits.

For example:

Doing push-ups on a balance ball can better train your core.

Bringing your hands closer together targets the hard-to-sculpt triceps.

Raising your legs can strengthen the deltoid muscles.

- END -

The above content is from the "NASM-CES Corrective Exercise Specialist Manual (Revised Edition)" by the National Academy of Sports Medicine.

Published by People's Posts and Telecommunications Publishing House.