The push-up is a fundamental exercise that can be done anywhere, but it's often performed incorrectly, leading to reduced effectiveness and increased risk of injury. Common mistakes include:
1. Flaring elbows out, which reduces chest activation and increases the risk of shoulder injury. Instead, use a grip just outside shoulder width and tuck elbows in towards the body.
2. Using a wide grip, which shortens the range of motion and forces the elbows to flare out. A narrower grip with elbows tucked in is recommended.
3. Internally rotating the shoulders, which can lead to shoulder impingement. Instead, keep hands in a neutral position and actively screw them into the ground to promote external rotation.
4. Shrugging the shoulders, which shifts tension away from the chest and onto the traps. Instead, use the lats to pull the shoulders down and away from the ears.
5. Performing push-ups too quickly, which can reduce muscle activation and increase stress on the elbow joints. Slowing down the tempo to at least 2.5 seconds per push-up can help.
By correcting these mistakes and making adjustments to hand placement and elbow angle, individuals can emphasize specific muscles, such as the chest, triceps, or shoulders, and reduce the risk of injury.
Here are the key facts extracted from the text:
1. The push-up is a primitive muscle-building movement that requires no equipment.
2. To perform a push-up, you need to place your hands roughly shoulder-width apart or narrower.
3. Elbows should be tucked in towards the body, not flared out to the sides.
4. A wide grip can lead to reduced range of motion and less activation of the chest and triceps.
5. A grip that's too wide can also put the shoulders at risk for injury.
6. Research has shown that a narrower grip with the elbows tucked in is more effective for chest activation and strength gains.
7. The optimal elbow angle for push-ups is below 60 degrees, preferably around 45 degrees.
8. A hand orientation that's too far inward can encourage flaring of the elbows and put the shoulders at risk for injury.
9. A neutral hand position, with hands not pointed in or out, is recommended.
10. To emphasize the chest during push-ups, limit the amount of flexion in the elbow by moving the hands back slightly.
11. To emphasize the triceps, maximize the flexion in the elbow by tucking the elbows in and dropping them down and back.
12. To emphasize the shoulders, elevate the feet or perform a pike push-up.
13. Shrugging the shoulders during push-ups can shift tension away from the chest and onto the traps.
14. Using the lats to pull the shoulders down and away from the ears can improve stability and strength during push-ups.
15. A faster tempo during push-ups can result in less muscle activation and greater stress on the joints.
16. A slower tempo, taking at least 2.5 seconds to perform each push-up, can increase muscle activation and reduce stress on the joints.
17. Research has shown that a slower tempo during push-ups can result in greater chest, triceps, and rear delt activation.
18. A faster tempo during push-ups can result in 135% greater shear force and 163% greater torque on the elbow joints.