7 common push-up mistakes (and how to correct them)

Many flare their elbows out while doing a push up. The elbow angle is one of the most important parts of push up that gives the right thrust to the body while doing it.


When the elbows are in the right position the workout targets the chest. An incorrect posture of the elbows will put the shoulders at a higher risk.


The elbows should be tucked along to the body, ideally 60 degrees from the body, and not spread outwards.

This is another mistake that can pose a severe risk to the shoulders. The position of the hands matter a lot in push up and a faulty position might cause serious injury to the upper body as most of the body weight relies on the hands and elbows.


For a perfect push up keep the hand firmly on the ground and keep your hands along your body. Do not tuck the hands below the chest.

Once the hands are firmly placed and positioned correctly, it is time to correct the posture of the shoulders. Many people hunch the shoulders bringing it towards the ears.


Doing a push up shrugging the body can compromise the flexibility of your shoulders. It will also tire you out quickly.

​Exercises to strengthen the soleus muscle (one of the potential muscles of the leg)​

Many gym goers try to complete the reps quickly. This might be harmful for your elbow joints.


A faster pace will make your joints more prone to injury as push up requires more control and concentration.


Working out slowly will make it a better workout as it will increase the activation time around the target muscles.

This mistake is commonly seen in first timers. The lack of knowledge, unawareness around workouts and with no supervision blindly follow online tutorials and start doing push ups and are likely to deter from the required posture.


This can affect the mobility of the shoulders and other muscles of the upper body.

In push-ups your body should be in a straight line which makes this a difficult workout. Keeping the hips elevated makes it easier to do it.


Many people do not keep the ascent-descent gap in mind while doing push-ups, which is another major mistake that should be corrected by a trained expert.

Push-ups need control and only an even surface can give the right grip to your body. An uneven or slippery surface will make it difficult for you to keep hold of the body and will put you at a higher risk of getting injured.