It's common to struggle with pushups, and several factors can contribute to difficulty.
Common Reasons for Pushup Struggles
| Reason | Explanation |
|---|---|
| Lack of Upper Body Strength | Pushups require significant strength in your chest, shoulders, and triceps. If these muscles are weak, you'll find them challenging. |
| Insufficient Core Strength | A weak core can lead to sagging in the hips and back, making it harder to maintain proper form and execute the pushup effectively. |
| Incorrect Form | Improper technique, such as flaring your elbows too far out to the sides, can place extra strain on your shoulders and wrists, reducing effectiveness and increasing the risk of injury. This common mistake often happens because of a lack of core control or tricep strength. |
| Inadequate Wrist Strength/Flexibility | Weak or inflexible wrists can make it difficult to maintain the correct hand position and bear weight during pushups. |
| Overweight | Carrying extra weight increases the load your upper body needs to move, making pushups more demanding. |
| Inconsistency | If you don't practice pushups regularly, you won't develop the necessary strength and technique to improve. |
How Incorrect Form Impacts Pushups
One of the most frequently made errors with pushups is letting your elbows flare out to the sides as you lower down. This not only makes the movement harder but can also increase stress on your shoulders and wrists, potentially leading to injuries. The root causes of this issue often lie in a lack of core control and insufficient triceps strength.
- Elbow Flaring: When elbows flare outward, the shoulder joint is put in an unstable position.
- Core Weakness: A weak core fails to stabilize the spine and pelvis, which impacts upper body alignment during the movement.
- Tricep Weakness: Insufficient tricep strength can make it difficult to control your descent and maintain proper elbow position.
Solutions to Improve Your Pushups
Here are some strategies to help you get better at pushups:
- Focus on Form: Practice pushups against a wall or on your knees to perfect your form.
- Strengthen your Triceps: Include tricep exercises like dips, close-grip pushups, and tricep extensions in your routine.
- Build Core Strength: Work your core with exercises like planks, crunches, and Russian twists.
- Practice Regularly: Consistency is essential for improvement. Start with what you can do and gradually increase reps and sets.
- Gradual Progression: Start with incline pushups (hands on a raised surface) and gradually move to floor pushups as you get stronger.
By identifying your specific weaknesses and focusing on these solutions, you can steadily improve your pushups. Remember, consistent practice and proper form are key to success.
