Bodyweight & Calisthenics

How To Fix Common Push-Ups and Pull-Ups Mistakes

Push-ups and Pull-ups could be considered the gold standard of bodyweight training. These are the purest, most powerful tool in your training arsenal. Doing them incorrectly will cause severe stress on shoulder join and injured you badly.

If you asked people who work out what is one the most basic bodyweight exercises you can do, what do you think the answers would include? Push-ups and Pull-ups could be considered the gold standard of bodyweight training. These are the purest, most powerful tool in your training arsenal. Doing them incorrectly will cause severe stress on shoulder join and injured you badly.

In this video you, you will see common Push-Ups and Pull-Ups mistakes and how to correct them in order to get injury-free workout session.

The Most Common Push-Up Mistakes (And How To Fix ‘Em)

The Mistake: Focusing too much on the upper body.
The Fix: Sure, push-ups are known for strengthening the pecs, shoulders, and triceps, but they’re a total-body move. Pay attention to the glutes and legs, and keep ‘em tight! Tightening that tush can help keep the lower back from arching during the move. Instead of letting the bum flop down first (and compromising the lower back), hit the ground chest first, keeping the hips in the same plane as the shoulders. Imagine the belly button drawing in toward the spine to help keep the torso flat.

The Mistake: Flaring the arms.
The Fix: Letting those arms pop out to 90 degrees can be really tough on the shoulders. Instead of forming a “T” with the arms and body, keep the elbows tucked close to the body.

The Mistake: Forgetting to breathe.
The Fix: Faith Hill had it right: Just breathe. Concentrating on form and reps can make it easy to forget one of the most important parts of working out—breathing. Inhale on the way down, and exhale on the way back up.

The Mistake: Cheating Yourself.
The Fix: The key is quality over quantity. Make sure each push-up reaches a full range of motion by getting the chest as close to the floor as comfortable, then fully extending the elbows at the top. Having sloppy form will make for a less effective strengthening exercise that targets fewer muscles.

 

 

Leave a Comment