Push-ups aren’t as easy as they look, and while their benefits are well known, performed incorrectly they can cause shoulder and/or lower back injuries. Push-ups build muscle by working your chest, shoulders, triceps and core muscles. They can be done almost anywhere, any time. However, if your technique is off, push-ups can cause both joint and muscle damage.
Common errors include the following:
- Hyper-extending your neck by looking forward can cause neck injuries. Your neck should be in line with the rest of your spine at all times.
- If you work with computers, having a forward head position is common. Leading with your head can cause neck injuries. Instead, tuck your chin and lead with your chest.
- Your body must be straight from ankles to shoulders. A weak core can cause your torso to sag. Push your abs out and squeeze your glutes. Elbows should be at a 45-degree angle to your body.
Correct push-up technique:
- In the starting position with elbows locked, lower yourself by bending your elbows until your chest almost touches the floor. Rise back up by pushing into the floor.
- Don’t place your hands too wide apart. They should be only slightly wider than shoulder width with hands at 45 degrees.
- Tucking elbows in at 45 degrees to your body makes it easier on your shoulders.
- In a straight line from shoulders to ankles, push your abs out as if about to be punched in the stomach.
- At the same time squeeze your glutes to avoid hyper-extension of your lower back.
- Lead with your chest, not your head, and don’t look forward.