Pushups are a great full-body workout that work the chest, shoulders, triceps, and core. However, many pushup performers make one mistake:
Lower Back Arch: One typical pushup error is arching the lower back, which can strain the lumbar spine and cause lower back pain or damage. Insufficient core muscle engagement causes poor alignment and instability.
Engage your core to do pushups properly and avoid arching the lower back. Keep your abdominal muscles firm and pelvis neutral to maintain a straight line from head to heels.
Pull your belly button toward your spine and squeeze your glutes to stabilize your hips. This will reduce lower back arching and improve spine alignment.
Also, watch your hands and body. As you lower yourself, keep your elbows tucked and your hands slightly wider than shoulder-width apart.
Lower your chest to the ground while maintaining your body straight and push back up to the beginning position without sagging or arching your lower back.
If you struggle with form, try pushups on your knees or against a bench or countertop until you obtain the strength and stability to do complete pushups.
Avoid arching your lower back during pushups and focus on using your core muscles to enhance performance and reduce injury. Use good technique and alignment to maximize your pushup training.