Three Common Mistakes That Could Be Sabotaging Your Strength Gains
Push-ups are one of the most effective exercises we can do. They build upper body strength, engage our core, and require no equipment.
But here’s the thing: I see the same form mistakes again and again, even among experienced exercisers. And for those of us over 50, proper form isn’t just about getting better results; it’s about protecting our joints and preventing injury.
The good news? These mistakes are easy to fix once you know what to look for.
Mistake #1: Letting Your Hips Drop or Sag
The Mistake
When your hips sag towards the floor during a push-up, you’re placing excessive stress on your lower back and missing out on crucial core engagement.
The Fix
Think of your body as a solid plank from head to heels. Before you even begin lowering, squeeze your glutes and brace your abdominals as if you’re preparing for someone to tap your stomach. This creates tension through your entire core and keeps your spine in a neutral, safe position. If you find your hips still dropping, try performing your push-ups from your knees until you build enough core strength to maintain alignment.
Mistake #2: Placing Your Hands Too Far Forward
The Mistake
When your hands are positioned too far ahead of your shoulders, you’re creating unnecessary stress on your shoulder joints and wrists while reducing the exercise’s effectiveness.
The Fix
Position your hands so they’re roughly beneath your chest, creating a straight vertical line from your shoulders through your elbows to your wrists. This alignment allows for proper force distribution and mechanical efficiency. A helpful cue: when you’re at the top of your push-up, your shoulders should be stacked directly over your wrists, not behind them.
Mistake #3: Flaring Your Elbows Out Wide
The Mistake
Letting your elbows wing out to the sides at 90 degrees increases stress on your shoulders and wrists, potentially leading to discomfort or injury over time.
The Fix
As you lower and push up, keep your elbows at approximately a 45-degree angle from your body. Imagine you’re trying to keep a $100 bill tucked under each armpit. This position better targets your chest muscles while protecting your shoulder joints. Your arms should form an arrow shape with your body, not a “T.”
Putting It All Together
Perfect push-up form comes down to three key elements:
- maintaining a strong, straight plank position with engaged glutes and core
- positioning your hands beneath your chest with shoulders stacked over wrists
- keeping your elbows at a 45-degree angle rather than flaring wide.
These corrections work whether you’re doing push-ups from your toes or your knees. The principles remain the same.
Remember, quality always trumps quantity. Five push-ups with excellent form will serve you far better than twenty sloppy ones. Take your time, focus on these alignment cues, and your push-ups will become safer and significantly more effective. Your shoulders and lower back will thank you!
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