Avoid These Common Push-Up Mistakes for Better Results! 💪

Push-Up Mistakes (and How to Fix Them)

Mistake #1: Using a Wide Hand Placement
Placing your hands too wide often forces your elbows to flare out, increasing the risk of shoulder injury.
Fix: Use a hand placement that’s just slightly wider than shoulder-width, or at most 1.5 times shoulder-width.

Mistake #2: Elevating Your Shoulders
Shrugging your shoulders during push-ups shifts tension to your traps, reducing chest engagement.
Fix: Keep your shoulders down and relaxed to better target your chest and avoid overusing your traps.

Mistake #3: Internally Rotating Your Shoulders
Interally rotated shoulders causes most of the weight to be resting on the inner side of your hands, which can lead to instability and elbow flaring.
Fix: Actively screw your hands into the ground to externally rotate your shoulders, creating more stability.

Mistake #4: Keeping Your Shoulder Blades Retracted at the Top
Holding your shoulder blades together at the top limits your range of motion and prevents full chest activation.
Fix: Protract your shoulder blades (push them as far apart as possible) at the top of the movement. As you lower your body, retract your shoulder blades to maintain proper form.

Extra Tip:
Keep your forearms vertical throughout the movement, and avoid letting your elbows flare out to the sides. This ensures better force transfer and reduces strain on your shoulders.

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