Perfecting Your Push-Up Form: Common Mistakes to Avoid
Push-ups are a fundamental exercise in many fitness routines, offering extensive benefits across muscle groups including the chest, shoulders, triceps, and core. However, improper form can not only reduce the effectiveness of the exercise but also increase the risk of injury. At Mavyn, we combine AI and human expertise to guide you through correcting common push-up mistakes, ensuring you get the most out of your workouts safely and effectively.
1. Incorrect Hand Placement
Mistake: Placing hands too wide or too narrow. Fix: Position your hands slightly wider than shoulder-width apart. Your hands should be in line with your shoulders when viewed from above.
2. Sagging or Elevated Hips
Mistake: Letting your hips sag or pike up. Fix: Engage your core to keep your body in a straight line from head to heels. Think of forming a plank position throughout the push-up.
3. Elbow Position
Mistake: Flaring elbows out to the sides. Fix: Keep your elbows at a 45-degree angle to your body. This helps reduce stress on your shoulder joints and increases engagement of the chest muscles.
4. Incomplete Range of Motion
Mistake: Not going low enough or locking out at the top. Fix: Lower your body until your chest nearly touches the ground, then fully extend your arms at the top, squeezing your chest muscles.
5. Head Position
Mistake: Looking up or tucking the chin excessively. Fix: Maintain a neutral neck alignment by looking down at the ground about a foot in front of your hands.
6. Rushing Through Reps
Mistake: Performing push-ups too quickly. Fix: Use a controlled tempo, taking about two seconds to lower down and two seconds to push back up. This increases muscle time under tension and builds strength more effectively.
7. Ignoring Breathing
Mistake: Holding your breath during push-ups. Fix: Breathe in on the way down and exhale on the push up. Proper breathing helps maintain rhythm and increases oxygen flow to muscles.
How Mavyn Can Help
Whether you're a beginner looking to learn the basics or an experienced athlete aiming to refine your technique, Mavyn provides tailored guidance. Chat with Mavyn GPT for instant AI-driven advice or connect with one of our human fitness experts for personalized coaching. Our dual approach ensures that you receive accurate, context-aware fitness solutions.
Remember, mastering push-ups is a journey. Avoid these common mistakes, and you'll be on your way to achieving more effective and safer workouts. If you have any questions or need further assistance, Mavyn is here to help.
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