How not to do push-ups? 3 common mistakes

How not to do push-ups? 3 common mistakes

Without proper technique, this exercise won’t do any good.

Push-ups are great for pumping the upper body. Trainers use different variations of this exercise from training school children to elite military units around the world.

It trains the pecs, triceps, shoulders, anterior cog muscles and abs. Designed to develop strength and increase muscle mass.

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Talks about common mistakes in push-ups and how to train correctly.

What are the advantages of this exercise?

• No special equipment is required.
• The risk of injury is minimal.
• Involves several muscle groups.
• Effective for beginners and high-level athletes.
• Results are noticeable in the first month of training.
• Strengthens the cardiovascular system.
• Increases the speed of impact.
• Endurance increases.

With all the benefits of push-ups, you can easily break wood if you do them incorrectly. Inexperienced athletes often make mistakes during training, which negate all the work done.

The most common mistakes are

Amplitude of movement

Muscles grow from a quality load “to failure”. Full amplitude of movement involves more muscle fibers than incomplete. If classic push-ups are difficult, replace them with a lighter version from the knees. He in the correct technique is much more effective than the classic in the wrong!

Technique:

• Keep the body torso straight. Neck, back and hips are in line.
• Legs together.
• Distribute the load on the entire surface of the palm and fingers.
• The elbows are slightly pressed against the body.
• Lower to a 90-degree angle at the elbows.
• Exhale powerfully as you rise to the top point.
• Do not straighten your elbows all the way.

Pace of movement

Rule 1-3: Three seconds down, one second up. This method will help avoid inertia. Do not throw your body down, control the lowering. Try to keep the right pace of movement throughout the complex. So your muscles will receive a full load.

10 push-ups at the right pace is more effective than 30 push-ups at a fast pace. Muscles care about time under load, not the number of repetitions. Work on quality, not quantity.

Lack of variety and progression

Our bodies adapt to exercise and then progress slows down. Variety and making workouts harder is the only way to make muscles and strength continue to grow.

Different exercises are one of the conditions for quality muscle growth. Muscles are getting bigger, which means that the difficulty of the exercises also needs to be increased.

List of push-ups by difficulty level from beginner to experienced athlete:

1. Push-ups from the wall.
2. Push-ups in an incline.
3. Push-ups on your knees.
4. Classic push-ups.
5. Push-ups with a wide arm position.
6. Push-ups with a narrow arm position.
7. Multilevel push-ups.
8. Push-ups upside down against the wall.
9. Push-ups on one arm.
10. One-arm push-ups against the wall.

Another way to prevent your muscles from adapting is to increase the intensity and progression in your workout.

• Reduce and increase the rest time between approaches.
• Change the amplitude of the movement from partial to full.
• Increase the number of repetitions and approaches.
• Change the tempo of the movement from fast to slow.
• Use additional weights.

If you want to get a 100% effect of push-ups – use these methods in your training. Thanks to the combination of different methods, your muscles will grow steadily for many years.