In this week's blog, Brad explains the common mistakes most people make when performing pushups. He explains why these occur, why they're detrimental, and what can be done to improve them!
"Come straight out go forward pull your shoulders back push your hands there. You do not want your elbows flared out, or your hands pointed in because that puts too much stress on your shoulders. You want to be down at a 60-degree angle or less. Anything closer to that does a lot of tricep work, so this is kind of the sweet spot to that. Then you must keep your core and lower back tight, you should be pushing off the ground not swaying up and down." Brad Bromlow
A pushup involves multiple joints, therefore, making it a compound exercise. Keep in mind that your body must remain in a straight line from head to toe without sagging in the middle or arching your back.
There are many benefits to doing pushups regularly. They strengthen the whole body, improve posture, burn calories, help with weight loss, increase blood circulation and improve power and athleticism.
While there are many benefits, mistakes can be made, so understanding the proper pushup form is very important.
Fatigue can be a sign that you have not yet built up enough core strength. If this happens, switch to an easier variation if you cannot maintain the best form. For example, begin doing pushups with your knees on the ground which will help you practice keeping your torso stable. Fatigue can also lead to sagging in the middle and is another sign that your core muscles need strengthening.
Improper Neck Alignment
The top of your head should be pointed away from your feet with your eyes on the floor and your head in a straight line with the spine in neutral alignment. If you drop your head so much that you can see your toes or point your chin up then you are out of alignment.
Locked elbows place too much stress on the joints and can lead to strain or injury. At the top of the movement while locking arms can cause you to make a mistake so always keep a slight bend in your elbows. Take the time to rest in between pushups to avoid muscle fatigue.
Hands Too Far Forward
You place more strain on the shoulders if you place your hands farther out from your body than the shoulders. The top of hands and arms should always be right under the shoulder in order to prevent damage to wrists, arms, and shoulders.
Limited Range of Motion
Many people have to do modified versions of pushups and that's ok! If you do straight-legged, knee, or incline push-ups be sure to do them to the full benefit and avoid going down halfway.
Safety and Precautions
The number one rule to keep in mind is to avoid exercise while you have shoulder, wrist or arm injuries. Speak with your doctor or a medical expert before you begin any workouts to find ones that are appropriate for your specific condition.
If you feel pain or clicking noise in your shoulder then immediately stop performing the pushup. To keep your wrists protected then place your hands on weights to keep them in a neutral position. You can also find hand and wrist guards for added protection.