RTB Fitness, Toronto, ON Video November 30, 2018, 10:32pm
Videos by RTB Fitness in Toronto. Personal Training
In the last post, we talked about planks and the common mistakes we typically see. Pushups are essentially moving planks since the same core principles apply. -
1) Your body moves in a straight line
2) Total body tension (squeezing the quadriceps, glutes, and core)
3) Head is neutral and in line with the spine
4) No sagging of the hips or quadriceps -
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One of the most common mistakes you see in pushups is the elbows flaring out in a "T" position. - Most trainers teach the pushups with the elbows flaring out or ignore it completely when the client starts to fatigue and his/her elbows start flaring out.
- This can produce both acute and chronic injury to the joints and tissues and reduces the range of motion of the exercise that's why people can do a lot more pushups when the elbows are flared out. - You're also putting a lot of strain on the shoulders and putting less stress on the primary muscle (chest) which is the focus of the exercise. -
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Correct Elbow Position? - The elbows should be at a 45deg angle (not too close to the body and not too flared out). This puts the shoulder in a safer, healthier position and reduces the lever arm, which gives you an immediate mechanical advantage when doing push-ups (more emphasis on the chest).
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- *Normal Push-up too hard? * - Just like the planks: If the exercise is too hard, you can still practice proper pushups by shortening the lever and conducting the exercise from your knees. The principles apply as above. Make sure the body is in a straight line from the shoulders to the knees and squeeze the glutes.
-The more vertical (upright) your body is the easier the exercise. If the knee pushups are still too hard, try to get some reps in by doing it against a wall!
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