5 Ways To Fix Bad Pushup Form

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Bad pushup form can lead to ineffective workouts, injuries, and a host of other issues that can hinder your progress and overall health. If you're struggling to perfect your pushup form, don't worry, you're not alone. With a few simple tweaks and adjustments, you can fix bad pushup form and get back on track to achieving your fitness goals.

Understanding Proper Pushup Form

Before we dive into fixing bad pushup form, it's essential to understand what proper pushup form looks like. Here are the key elements to focus on:

• Starting position: Begin in a plank position with your hands shoulder-width apart and your arms straight. Your hands should be directly under your shoulders, with your fingers facing forward or slightly inward.
• Body alignment: Engage your core and keep your body in a straight line from head to heels. Avoid letting your hips sag or your back arch.
• Movement: Lower your body until your chest nearly touches the ground, keeping your elbows close to your body. Push back up to the starting position, squeezing your chest muscles at the top.

Common Mistakes to Avoid

Now that we've covered proper pushup form, let's take a look at some common mistakes to avoid:

• Letting your hips sag: This can put unnecessary strain on your lower back and make the exercise less effective.
• Arching your back: This can lead to strain on your upper back and shoulders.
• Flaring your elbows: This can put unnecessary strain on your shoulders and make the exercise less effective.
• Not engaging your core: This can lead to poor body alignment and reduce the effectiveness of the exercise.

5 Ways to Fix Bad Pushup Form

Now that we've covered proper pushup form and common mistakes to avoid, let's take a look at 5 ways to fix bad pushup form:

1. Engage Your Core

Engaging your core is essential for maintaining proper body alignment and getting the most out of your pushups. To engage your core, focus on drawing your belly button towards your spine and maintaining a tight, stable position throughout the exercise.

2. Use a Modified Pushup Variation

If you're struggling to maintain proper form with traditional pushups, try using a modified pushup variation. Here are a few options:

• Knee pushups: Instead of using your toes, place your knees on the ground to reduce the strain on your lower back and shoulders.
• Incline pushups: Place your hands on a surface higher than your feet, such as a bench or stairs, to reduce the strain on your shoulders and upper back.
• Decline pushups: Place your hands on a surface lower than your feet, such as a set of stairs or a decline bench, to increase the challenge and engage your upper chest muscles.

3. Focus on Slow and Controlled Movements

Fast and jerky movements can lead to poor form and increase your risk of injury. Instead, focus on slow and controlled movements, taking 2-3 seconds to lower yourself down and 2-3 seconds to push back up.

4. Use a Resistance Band or Towel

Using a resistance band or towel can help you maintain proper form and engage your core muscles. Here's how:

• Resistance band: Loop a resistance band around your hands and feet, and perform pushups as usual. The band will help you maintain proper alignment and engage your core muscles.
• Towel: Place a towel under your chest and perform pushups as usual. The towel will help you maintain proper alignment and engage your core muscles.

5. Practice Regularly and Seek Feedback

Finally, practice regularly and seek feedback from a fitness professional or workout buddy. With regular practice and feedback, you can identify and correct any form issues and develop a strong, effective pushup routine.

Conclusion

Fixing bad pushup form takes time, patience, and practice. By following these 5 tips and focusing on proper form and technique, you can develop a strong, effective pushup routine that will help you achieve your fitness goals.

We encourage you to share your thoughts and feedback in the comments section below. Have you struggled with bad pushup form in the past? What tips and techniques have you used to correct your form? Share your experiences and help others improve their pushup form.