< span style="font-size: 14px;">Push-ups are a very classic movement. Most people have "learned" them in middle school, but because of this, you may have developed some bad habits for several years. Year.
It is not easy to do push-ups< /span>
"Techniques and techniques for performing push-ups The mechanics of lifting heavy weights are equally important. If you want to grow, you must continue to improve your technique. ”
Now, here are some common mistakes that can help. If you perform push-ups correctly, you can do more push-ups and get better results from today on!
1. Only pay attention to the support stage!
Push-ups are not just a process of pushing up. In order to maintain muscle tone, you cannot ignore the lowering of the body (eccentric contraction). "Don't let gravity do the work for you. Whether you're lifting up or down, any part of the push-up movement will help improve your strength."
2. Half-range exercise
Many people inexplicably choose to do half-way push-ups
< p>The most common ones are that the chest does not touch the ground when falling and the arms do not straighten when lifting up. The reason why they do this may be to get more reps, but this will not bring you any training gains!We know that the range of motion during training is very important. The full range of motion (muscles from longest to shortest) will bring you more activation of motor units to help you gain better muscles. Strength growth!
3. The hands are too wide.
Many people think that the wider the hands, the more chest muscles will be trained. In fact, this is not the case, the wider the grip. The smaller the range of your shoulder adduction, the distance of movement will also be shortened, and the chest muscles will not be able to receive more complete stimulation. At the same time, too wide a distance will cause excessive abduction of the shoulder joint, which will put external pressure on the shoulders.
4. Palm internal rotation (shoulder internal rotation)
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Many people will have their fingers facing inward when doing push-ups (as shown in the picture above)
The palms will face inward, causing the shoulders to be in a state of internal rotation. It will lead to:
A. It will cause us to lose the stable position of the scapula (sink and retract). The internal rotation of the shoulder is often the situation of lifting and valgus of the scapula, which will cause the space under the acromion. It becomes narrow, the shoulder movement is limited, and it cannot move freely, which can easily cause shoulder pinch!
B. If your fingers are facing inward, your elbow will have to be moved when the body is down! Opening outward means that your shoulder joint is prone to excessive abduction; it is also easy for your elbow to fall outside the wrist instead of directly above it, which will greatly increase the pressure on the shoulder!
The correct palm position is! Keep your fingers facing forward, but create an external rotational moment with your palms, which will add more shoulder joint stability.
5. Excessive shoulder abduction
Many people abduct their shoulders too much when doing push-ups! Thisnot only does not allow you to exercise more target muscles, but also It may also cause your shoulder injury!
Shoulder abduction angle: The angle here refers to "when you push up and down, the upper arm or humerus (humerus) ) and the angle between the trunk"
Many people open their shoulders too much to 90 degrees during bench presses and push-ups (as shown below)
At this time, your shoulder will be in an unstable state! The humerus is far away from the joint fossa (glenoid fossa), and at the same time The shoulder blades will also lift up, thus losing the stability of the shoulder girdle!
Without sufficient shoulder stability, it is impossible to do push-ups (the same goes for other movements). Once the shoulders are unstable, they will There is a risk of injury!
It is recommended to bring your upper arms closer to the body (the angle is less than 45 degrees)