Pushup Errors: 4 Common Pushup Errors

Pushups are a very classic move. Most people have "learn" in middle school, but because of this, you may have developed some bad habits for several years.

　　It is not easy to do a good pushup

　　"The skills of operating pushups are as important as the skills of lifting heavy weights. If you want to grow, you must continue to improve your skills."

　　Now, tell you what common mistakes are, help you operate pushups correctly, so that you can do more from today and achieve better results!

　　1. Only pay attention to the support stage!

　　Pushups are not just a support. In the process of lifting, in order to maintain muscle tension, you cannot ignore (centrifugal contraction) the decline of your body. "Don't let gravity work for you. Whether it is supporting or falling, any part of the push-up movement will help improve your strength."

2. Half-course exercise

　　Many people inexplicably choose to do half-way push-ups

　The most common thing is that the chest does not touch the ground when it falls and the arms do not straighten when it is supported. The reason for them to do this may be to make up a few more times! But doing this will not bring you training gain!

　　We know the exercise style during training The circumference is very important. The whole exercise (muscles from the longest to the shortest) will bring you more activation of the exercise unit to help you gain better muscles and strength growth!

　　3. Too wide between hands

　　Many people think that the wider the more you practice the chest muscles, but in fact, it is not. The wider the grip distance, the smaller the penis will be, and the movement distance will be shortened, and the chest muscles will not be able to obtain more complete stimulation. At the same time, too wide distance will lead to excessive abduction of the shoulder joints, which will bring external pressure to the shoulders.

　　4. Palm rotation (shoulder rotation)

　　Many people are doing push-ups and the palm position The fingers are facing inward (as shown in the picture above)

　　　The palms are facing inward, causing the shoulders to be in an internal rotation. This will cause:

　　A. It will cause us to lose the stable position of the scapula (sinking and retracting). The internal rotation of the shoulders is often the condition of lifting the scapula and tilting outward, which will make the space under the acromion narrow, the shoulder movement is limited, and it cannot move freely, which can easily cause shoulder clamping!

　　　B. If your fingers are facing inward, when the body is down, your elbows have to be opened outward, which means that your shoulder joints are prone to excessive abduction; it is also easy to make your elbows fall outside the wrist rather than directly above. .Shoulder pressure will increase greatly!

　　The correct palm position is to put the finger forward, but the palm needs to produce an external rotation torque, which will increase more stability of the shoulder joint.

　　5. Too much shoulder abduction

　　Many people have too large shoulder abduction angle when doing push-ups! This will not only not allow you to exercise more target muscles, but may also cause your shoulder injury!

　　Shoulder abduction angle: The angle here refers to "the angle between the upper arm or humerus and the trunk during push-ups"

　　Many people push their shoulders too open to 90 degrees during bench presses and push-ups (as shown below)

　　At this time, your shoulders will be in an unstable state! The humerus is far away from the joint pit (glenoid fossa) , and at the same time, the shoulder blades will also be lifted up, thus losing the stability of the shoulder straps!

　　It is impossible to do push-ups (the same is true for other movements). Once the shoulder is unstable, there will be a risk of injury!

　　It is recommended to bring your arms closer to the body (the angle is below 45 degrees)