info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Push-Up Clean-Up: 5/16/18

Put simply, there’s doing push ups, and then there’s doing push ups well. Now, you already know that sagging your head or hips toward the floor is a mistake, which is why it is not included it on this list. Aside from that obvious one, here are the three most common push up technique mistakes we see plenty of athletes making.

Common Mistake #1 – Arm Angle

Put simply, the longer the lever arm, the less leverage you have, and the shorter the lever arm, the more leverage you have. When applying this to the push up, in order to maximize your ability to create force and get better leverage on each rep, keep your elbows closer to your body instead of flaring them out at a 90-degree angle.

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Left: wrong; Right: correct.

The Quick Fix: Keep your elbows closer to your sides at roughly a 20- to 40-degree angle from your body. This shortens the lever arm, which gives you an immediate mechanical advantage when doing push ups.

Common Mistake #2 – Elbow Positioning

When done well, the push up strengthens the entire upper body pushing musculature, including the chest, shoulders, and triceps. However, many people allow their elbows to move past their wrists, either behind or out to the side of the wrists. This not only places unwanted stress through the elbow joint (which elevates risk of an overuse injury at the elbows), it also makes the push up less effective because it reduces the chest and shoulder involvement, and makes it more of a triceps-dominant movement.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Left: wrong; Right: correct.

The Quick Fix: Keep your elbows above your wrists through the entire push up action. Your elbows should form a 90-degree angle at the bottom position of the push up.

Common Mistake #3 – Hand Positioning

If your hands are pointed slightly inward, as is often the case in how many people perform push ups, it usually encourages people to flare their arms out away from their sides, which is the issue we covered in mistake number one. Not to mention, pointing your hands inward also forces for your elbows to move out beyond your wrists in the manner I just addressed in mistake number two. In short, better hand placement encourages better elbow alignment and shoulder positioning.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Leave a Reply

Recent Blog Posts

Hand & Elbow Position: 8/15/18
August 14, 2018
Vest Up: 8/14/18
August 13, 2018
Weekend Wrap-Up: 8/13/18
August 12, 2018
TGIF: 8/10/18
August 9, 2018

Like Us on Facebook