The speaker lists 10 common mistakes people make when doing push-ups and provides corrections for each:
1. Not doing a full range of motion: Make sure to lower your body until your chest touches the floor and lock your elbows at the top.
2. Letting your hips drop: Keep your hips in line with your body and engage your core to maintain a straight line from head to heels.
3. Stretching your neck: Keep your neck neutral and let your target area (waist to upper chest) touch the floor first.
4. Incorrect hand placement: Find the correct width for your hands by lying on the floor with your arms above your head and sliding them down until your elbows are 45-60 degrees away from your sides.
5. Rotating your hands inward: Rotate your hands outward to increase external rotation in the shoulder and reduce stress on the joints.
6. Shrug your shoulders: Keep your shoulders down and away from your ears to maintain stability and work the chest muscles.
7. Moving your shoulder blades: Keep your shoulder blades in place and avoid bending or retracting them as you move.
8. Incorrect body path: Move your body in a subtle arc, with your hands below the chest line at the bottom and higher as you reach the top.
9. Speeding through the exercise: Slow down the repetition to 2 seconds down and 2 seconds up to maintain proper form and avoid injury.
10. Overdoing push-ups: Avoid doing too many push-ups in a row, and instead vary your routine to avoid plateaus and prevent overuse injuries.
Here are the key facts extracted from the text:
1. A common mistake when doing push-ups is not completing the full range of motion.
2. The chest should touch the floor in each repetition of a push-up.
3. The elbows should reach full extension in each repetition of a push-up.
4. The hips should not be lowered first when starting a push-up.
5. The target area of the body that should touch the floor first in a push-up is anywhere along the waist to the upper chest line.
6. Tucking and squeezing the pelvis can help ensure proper form in a push-up.
7. The neck should be kept neutral during a push-up to avoid shortening the range of motion.
8. Stretching the neck to reach the ground during a push-up can shorten the range of motion.
9. The hands should be placed shoulder-width apart during a push-up.
10. The elbows should stay above the wrists during a push-up.
11. The hands should not be placed too far apart or too close together during a push-up.
12. The hands should be rotated outward during a push-up to maintain proper form.
13. The shoulders should not be shrugged during a push-up.
14. The shoulder blades should be kept in place during a push-up.
15. The body should be balanced subtly during a push-up to maintain proper form.
16. The hands should be relatively below the chest line at the bottom of a push-up and slightly higher at the top.
17. Speed can be the enemy of good form during a push-up.
18. A full range of motion during a push-up means full extension of the elbow.
19. Adding speed to a push-up can be problematic and may lead to injury.
20. Slowing down the repetition of a push-up can help ensure proper form.