The push-up uses a simple movement that’s easy to perform. You start from a high plank and lower down to the floor before pushing up again. 

It’s popularly used by many gym populations because of its versatility. Beginners use it as a stand-alone exercise while advanced athletes use it to add volume or as a harder variation. This means they use it to increase the amount of work performed or use more difficult push-up variations. 

Even with its simplicity, it requires you to follow the correct technique cues for effective performance. Deviating from the correct form can reduce the effectiveness and increase injury risk.

To help you perform perfect push-ups, we discuss the 11 main push up mistakes to be aware of. For each one, we talk about why they may happen and the solutions you can use to fix them.

11 Push Up Mistakes & How To Fix

Knowing these push-up mistakes is just as important as learning the correct form. These are presented in no particular order. 

Using A Partial Range Of Motion

While these are in no particular order, this is perhaps the most common mistake. Gym bros, we are talking to you!

This occurs when you don’t bring your upper arms parallel to the floor at the bottom position. It can also happen if you don’t extend your elbows as you come to the starting position. In some cases, this may happen in both phases. 

Partial reps can be used in some situations, for example when performing 21 reps or working on certain phases of a lift. However, they should only be done intentionally. A full range of motion or ROM is key for improving strength, speed, and muscle size in most cases.

Why: Typical reasons include trying to make the movement easier or chasing a higher repetition count. In these cases, the movement may have become too difficult. However, proper form is key for efficient performance. 

Solution: Scale your sets and repetitions so you can perform each one with a full range of motion. If you can’t, reduce the difficulty.

Flaring Your Elbows Out Too Much

During the push-up, your elbows come out and back. However, this should only happen at a slight angle during the normal variation. If your upper body looks like a T-shape, your elbows are flared out too much.

Flaring your elbows puts your shoulders under increased stress. The shoulders are the most commonly injured muscle group when training, accounting for 7.4% of all injuries. Alongside this, it also takes away focus from your primary movers which are your pectoralis major muscles.

Why: Most of the time people are unaware this is happening. In other cases, you may have used an incorrect starting position. Alternatively, you may be using the incorrect form which causes you to flare your elbows.

Solution: Adjust your upper body so your elbows form an arrow shape when coming to the bottom position. Monitor your form with a mirror or the help of a partner.

Letting Your Hips Sagg

The push-up movement starts with a high plank position. The straight line from your head to your heels should be kept throughout each repetition. If your hips start to come towards the ground, you’re letting them sag.

Allowing your hips to sag puts more strain on your spine and shoulders. This can increase injury risk and may cause injury. 

Why: In most cases, you’re probably not aware you’re doing it. Most of the time this comes down to not having enough core strength or not keeping your core engaged. 

Solution: Inhale and engage your core before beginning your repetitions. Check your body position during the top and bottom phases. Perform dedicated core exercises to improve your core stability.

Bringing Your Hips Too High

This is pretty much the opposite of the previous mistake. Instead of letting your hips sag, you bring them too high into more of an inverted V-shape. Remember, keeping a straight body line allows you to focus better on the primary movers.

Bringing your hips up reduces push-up effectiveness. It may also increase stress on your shoulders and lower back, especially at a beginner level. This may reduce some of the well-known benefits of push-ups.

Why: You may be focusing too much on your upper-body movement and not aware you’re doing it. You may also not have enough core strength so come out of the straight position to take a rest.

Solution: Keep your core engaged throughout each repetition. If you can’t maintain a straight line, try an easier variation. Add dedicated core exercises to your workout routine.

Placing Your Hands Too Far Out

Generally speaking, your hands should be shoulder-width apart. This is the correct position for the traditional push-up. If they come out any wider, you’re placing your hands too far out.

Doing this tends to make the push-up movement harder. It also increases shoulder joint stress which may lead to injury. Alongside this, it may lead to wrist pain during push-ups due to incorrect positioning. 

Why: In most cases, you’ve simply assumed the wrong starting position. You may also feel more comfortable with a wider hand position. 

Solution: Place your arms shoulder-width apart with your hands at a slight angle. Check your hand and arm positions before starting the first repetition. Avoid moving your hands off the floor. 

Using A Bad Neck Position

Most exercises require you to keep a neutral head and neck position. The same applies to the push-up movement. This means that your head should be in its normal position without straining or moving unnecessarily.

During both phases, you should be looking at the floor. Bringing your head up or tucking it in puts your neck under increased strain. This can cause neck pain and injury. 

Neck pain has an estimated lifetime prevalence of 14%–70% in general populations. In athletes, this number is estimated to be 48%. This makes it a common occurrence, especially when performing exercise.

Why: This may happen when you try to aim for a specific number of repetitions and lose the correct form. In other cases, you may naturally do it when straining for an extra repetition.

Solution: Ensure that you’re looking at the floor during each repetition. Imagine you have a string attached from your head to your heels. Moving your neck would break it. 

Shrugging Your Shoulders 

This is a common mistake that causes your shoulders to rise towards your ears and roll forward toward the ground. Performing the incorrect exercise technique reduces focus on the primary movers and decreases stability and pressing strength. 

Why: Sometimes this happens without you realizing it. Other times, this can be a result of fatigue or poor form.

Solution: Use your lats to pull your shoulders down and away from your ears before bending your elbows. Following this, lower to the bottom position. Focus on maintaining a stable exercise position and performing controlled movements. 

Training With An Issue Or Injury

In some cases, less is more. This applies to working through pain when resistance training. The body is a strong and adaptable system but isn’t without pain or injury. 

The push-up movement uses your pectoralis major, anterior deltoids, triceps brachii, and core as the primary movers. Pain in these muscle groups can change the exercise pattern and put the muscles and joints under more stress. This can lead to inefficient movement patterns and increased injury risk.

Why: In most cases, you’ve probably strained a specific muscle in a different exercise. In other cases, you may have overdone it during your training. Sometimes, this may be because of an incorrect push up form.

Solution: Ensure you address a specific issue or injury when it occurs using a suitable rehabilitation program. Take the correct rest periods between sets and training sessions to adequately recover. A period of 48–72 hours is suggested between sessions.

Not Applying The Progressive Overload Principle

Progressive overload refers to the planned manipulation of the main training variables. This includes training volume (amount of work) and training intensity (exercise difficulty). 

If you’re performing the same push-up sets and reps day in and day out, you’re probably not using the progressive overload principle. Not doing this means the body’s adaptive responses are not happening. This applies to muscle growth and muscle strength. 

Why: In some cases, you may be unaware of how to progressively overload your training. In other cases, you may be incorrectly managing your rest and recovery periods. 

Solution: Plan your exercise volume and exercise intensity according to your training goals. These should be progressively changed each week or month depending on your training level. Keep a note of your training and adjust accordingly.

Performing The Repetitions Too Quickly

Each push-up repetition should be performed using control movements. This allows you to maintain focus on the primary movers by keeping a stable exercise position. 

Faster repetition doesn’t equal faster gains. If you’re imbalanced at any point in the movement, you’re probably going too fast.    

Why: Common reasons include a lack of time or a lack of focus on a controlled lifting tempo. Another reason may include a lack of discipline.

Solution: Focus on performing each phase of the push-up movement with the same lifting tempo. Think about maintaining control using the correct technique cues. Time each set and compare them if needed.

Using The Wrong Variations To Progress

Learning the push-up movement as a beginner requires a push-up progression plan. Start with a wall push-up and slowly increase the difficulty to a full push-up. 

Some people may start at a middle variation while others may need to start at the easiest one. Using the wrong variation or incorrectly switching between them can increase injury risk. 

Why: In some cases, you may be using a poor push-up progression plan. Sometimes, you may make the wrong decision as to which push-up variation you should be performing. 

Solution: Assess your starting strength level with a push-up test. Perform as many repetitions as you can with good form and base your variation on this. Regularly assess your form and make the necessary adjustments. 

The Correct Form Of Push-Up

Using these technique cues can help you perform the perfect push-up. This reduces the chances of some of the mistakes above happening.

How to do:

1. Stand next to a padded area or a suitable gym mat. Alternatively, you can use the floor or ground. 
2. Assume a tabletop position. Your hands and knees should be in contact with the chosen surface. 
3. Bring both legs back and come into a high plank position. There should be a straight line from your head to your heels. You should be on the balls of your feet with your head looking down. 
4. Inhale and engage your core. Exhale and bend both elbows to lower your body to the floor. Your elbows should stay close to your body and form a V-shape as you come down.
5. Pause briefly at the bottom position. This should be when your upper arms come parallel to the floor. 
6. Inhale and extend your arms to push back to the starting position under control. The angle between your upper arms and forearms increases as you do this.
7. Perform the same technique cues for each repetition. 

Conclusion

The push-up uses a simple movement pattern that’s easy to perform. However, there are many common mistakes to be aware of. These include letting the hips sag, flaring your elbows, and using a partial range of motion.

Start by learning about each problem and how to fix it. Next, use the help of a gym partner or mirror to monitor your form. If you regularly notice these mistakes happening, reduce the difficulty and reassess your form.

Frequently Asked Questions