3 Push-Up Mistakes
The fix and a drill for each common push-up mistake
Mistake 1: elbows flared out
- Elbows out near 90 degrees stresses your shoulders
- Fix: angle your elbows back toward your hips, not straight out
- Drill: 5 slow push-ups, pause 1 second at the bottom to check elbow angle
Mistake 2: sagging hips
- Hips dropping turns your push-up into a bad plank
- Fix: squeeze your glutes and brace your core like a straight plank
- Drill: hold a 20-30 second plank right before your set to prime the brace
Mistake 3: half reps
- Stopping halfway trains only part of the range of motion
- Fix: lower as far as you can control, ideally chest near the floor
- Drill: too hard at full range? Elevate your hands, full range beats half reps
Quick form checklist
- Straight line from head to heels
- Hands under or slightly wider than your shoulders
- Neck neutral, eyes slightly ahead, not straight down
- Full lockout at the top, full depth at the bottom
Good to know
- 5 clean reps beat 20 sloppy ones, every time. Quality reps are what build strength.
Sources
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