To straighten your back during push-ups, engage your core muscles and maintain a straight line from your head to your heels. Think of it as performing a moving plank.
Here's a more detailed breakdown:
-
Engage Your Core: Pull your belly button in towards your spine and tighten your abdominal muscles. This helps prevent your lower back from sagging.
-
Maintain a Straight Line: Your body should form a straight line from the top of your head down to your heels. Avoid arching or sagging your back. Imagine a broomstick running along your spine; it should touch your head, upper back, and tailbone.
-
Head Position: Keep your head in a neutral position, with your ears aligned with your shoulders. Avoid letting your head droop towards the floor or looking too far forward.
-
Glute Engagement: Squeeze your glutes (butt muscles) throughout the exercise. This helps stabilize your pelvis and prevent your hips from sagging, which contributes to a straight back.
-
Proper Form: Ensure your elbows are at roughly a 45-degree angle to your body, not flared out wide. Flaring your elbows can contribute to poor form and back issues.
By focusing on these points, you can maintain a straight back and avoid injury while performing push-ups. If you find it difficult to maintain proper form, consider starting with modified push-ups on your knees to build strength.
