Dr Susan Baxter
Push-up “pro”? Signs that you are doing the press up wrong, bro!
Updated: Mar 3
Up and down, toes or knees, and hands-on floor…. right??? Right?
However, it's more than just that. Proper technique can:
Burn more calories Reduce your risk of injury Improve your core strength
So I came up with the 7 most common mistakes made during the standard press-up….
1. Head alignment: Sometimes we try to see our feet so much that we are forcing our spine into contortions! Imagine that you have an orange between your chin and your chest…. or gaze directly down at the matt.
2. Dipped back: Aim for a tabletop flatness in your spine. This reduces the risk of injury and engages the core more throughout.
3. Butt up: The press up can work well on your core… but you won’t be engaging it if you have your butt up in a down dog style….! Instead squeeze your butt for maximum core engagement.
4. Lack of range of movement: Either you aren’t getting right to the top or you are skimping on depth…. whatever way it happens, you aren’t getting the full money’s worth from your press-up! Aim to create at least a 90-degree angle with your elbows for your press-up.
5. Hand alignment: If your hands are too far forward, you place unnecessary stress on your shoulders. Aim to have hands directly below your shoulders.
6. Lazy legs: Your legs aren’t just there for the ride, they require some flexing to stablise your entire core. Think of tensing your quads as you perform each press up.
7. Holding your breath: Many people do not even realise that they hold their breath during complex exercises. Holding your breath means that you are starving your body of oxygen and making it harder to perform the exercise. A common symptom will be if you find you yawn a lot during your exercise session (so take note!). To fix… simply aim to breathe naturally, don’t force it. Or…. sing to your tunes!
There you have it.. push up like a pro, bro!
I have another post about some great and effective exercises you can do to break out a sweat.
If you like what you read, I do have a series of Ebooks you can find here. I have designed these to inform and educate with real no-nonsense information about how to live a sustainably healthy life long term. It is the tool kit and knowledge that you need to make your own informed decisions for long-term health.
Thank you for reading and do reach out if you'd like to have a chat!