What am I doing wrong? 5 common mistakes in floor push-ups

Nowadays, home workouts have become especially popular. Most often, they choose basic exercises that work several muscle groups simultaneously and do not require the use of equipment. All this can be said about the classic push-ups from the floor. When performed correctly, they primarily engage the pectoral muscles, as well as the triceps, deltoids and cor.

But what to do if you pay enough attention and time to push-ups, but still no progress? Most likely, the problem lies in the wrong technique. Together with World Class trainer Alexander Karpov we tell you about five typical mistakes in one of the most popular exercises.

Unpreparedness

It is commonly believed that push-ups are a simple exercise with your own weight, even for beginners. In fact, most problems with technique arise from physical unpreparedness and a banal lack of strength.

Alexander: If a beginner immediately starts doing complex push-ups, there is a high probability that he will simply not be able to perform the required number of times and will not do them correctly. Accordingly, the effectiveness of the exercise will be low. In addition to the strength of the pectoral muscles, deltoids and arm muscles for full-fledged push-ups, it is important to prepare the cortical muscles.

Therefore, before proceeding to the classic version of the performance, try to start with preparatory and driving exercises. Among them:

• straight arm plank;
• bringing the shoulder blades in a straight arm plank;
• bench or kneeling push-ups;
• holding the posture at the lowest point during push-ups;
• push-ups in 1/3 of the movement – at the top.

These will greatly reduce the load and teach you how to engage the right muscle groups.

The body does not form a straight line

Two more fairly common errors – a deflection in the lumbar region and an overhung pelvis. In both cases, the technique is grossly violated, because during push-ups the body must copy the anatomically correct position of the spine. Approximately the one we take when we stand on our feet. It is important to make sure that the natural curves do not increase.

Alexander: It is necessary to feel that the weight of the body is placed on the arms, the shoulder blades are always connected and the correct position of the back is maintained. Remember, failure reps are when you are unable to perform the exercise in the correct technique.

Lumbar flexion occurs because the abs are not included in the process, and because they need to be tensed. Improper pelvic positioning also occurs when the cortical muscles are mistakenly relaxed. If you allow the buttocks to protrude, you will transfer unnecessary load to the lower back and shoulders. This, in turn, will lead to soreness.

Chase for quantity, not quality

A large number of push-ups with a small amplitude will simply be useless and will not work the body. That’s why it’s better for new athletes to pay attention to quality.

Alexander: Everything again depends on the current level of physical fitness – beginners are different. You can start with any number of repetitions, whether it is one repetition or 21. You can increase them as soon as you can, but without violating the technique. By the way, it is possible to add load in push-ups not only due to the number of approaches, but also with the help of additional weights or resistance, changing the time of rest and the pace of performance.

Remember that quality performance of the exercise is always as complete as possible. Therefore, try to lower your chest as low as possible, as far as your strength is enough. And then rise on exhalation. Yes, it will be much more difficult, but the progress will not make you wait.