Push-ups are a versatile exercise that helps strengthen your chest, arms, and core muscles. However, due to incorrect execution technique, many beginners and even experienced athletes risk injury to the shoulder joint or reduce the effectiveness of training.
To start, take the correct starting position: lying down, place your palms slightly wider than your shoulders, fingers pointing forward. The body should form a straight line from head to heels: the stomach is pulled in, the buttocks are tense, the lower back does not sag. Lower yourself as if you were sliding your chest toward the floor: bend your elbows at about a 45-degree angle to your body, rather than spreading them wide out to the sides.
Make sure your elbows are moving back, not sideways, and don't let your head “dive” forward. Lower yourself until your chest almost touches the floor, or to a comfortable angle of bending your arms. Do not lift your pelvis up or arch your lower back.
When returning to the starting position, rest your palms on the floor and rise smoothly, fully straightening your arms. Breathe correctly: lower as you inhale, rise as you exhale. Try to maintain a neutral neck position and avoid pinching your shoulders toward your ears. Start with 5-10 reps or wall/bench push-ups, increasing the load as your muscles strengthen.
By following these simple rules, you can avoid injury and get the most out of your workouts.
