Push-ups are one of the most complete exercises to develop the muscles of our upper body. Easy to do and without the need for weights, they often present certain difficulties when we think we are doing the exercise well. In this article you will learn how to perform push-ups properly so as not to damage your back and make the most of its benefits.
Although widely used by most people, push-ups are often done incorrectly . It is well known that different muscles are worked according to the location of the arms with respect to the torso. For example, if we put the elbows at 90 degrees with respect to the floor, we work the classic push-ups that make the back work mostly. On the other hand, if we put our arms straight and put our hands together, we will be working the arm and shoulder muscles more.
What are the most common mistakes when doing push-ups?
The three most common mistakes when doing this exercise are related to the bad location of the parts that intervene in practice.
- Incomplete walking : This is a tendency to be done with most of the exercises for body training. The incomplete route occurs because many times we are in a hurry to go from one exercise to another, which prevents us from performing the exercise correctly. With regard to push-ups, this implies that the person, instead of touching the ground with their chest, makes the push-up shorter to be able to do more repetitions. In this way your muscles are less engaged in exercise and an imbalance in functional strength occurs.
- Playing with the hips : This is another very common mistake when performing push-ups. When we are low on energy, we tend to put our hips on the ground. This movement makes us lose the tension present in the abdominal core and makes it easier for us to raise the weight again, since part of the weight is “taken off” in some way, by having a part of our body resting on the floor. To perform the exercise correctly it is essential that only the tips of our feet, the chest and the palm of our hands touch the ground.
- Use other muscles: this is another of the most common mistakes we make when doing this exercise. Swaying or putting your arms back is one of the most damaging technical gestures we can perform. This often occurs when we do not have enough strength to perform the exercise properly and we turn to other muscles to complete the practice. We must do the push-ups that we can but in the best way to avoid injuring ourselves.
Conclution
We must perform all exercises properly to avoid injury. If necessary, we can ask for help from an instructor who will tell us well how we should execute it. In this way we will be able to improve our performance little by little and we will be able to climb to be able to perform the exercise with a more adequate technique and a greater number of repetitions.
