The Most Typical Pushup Mistakes to prevent

 

STOP These Push Up Mistakes! How To Do A Push Up Correctly

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STOP DOING PUSHUPS LIKE THIS | 5 Biggest Pushup Mistakes

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Why Your Pushups Suck!! (4 MISTAKES TO AVOID)

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The 5 most common Push-Up mistakes!!!

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7 WORST Push Up Mistakes Killing Your CHEST Gains! STOP THESE!

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Everything Wrong With Push-Ups!

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5 Common Push Up Mistakes To AVOID

Video taken from the channel: Redefining Strength


The Fix: If you struggle to lower your chest to the ground with your legs straight, start with bent-knee pushups or elevate your hands, Aguiar says. “The most common injury from pushups is pain or pinching in the front of the shoulder,” Aguiar says. One of the common mistakes trainers make when doing this exercise is that the up and down movement is performed through adduction and abduction of the scapula-or moving the shoulders up and down. The serratus anterior is the main muscle that abducts the scapula, (in red) and not the pectoral muscles. You drop or crane your head.

Shutterstock. Many people are so concerned with the actual act of completing a pushup, they forget that a big part of the exercise is maintaining spinal alignment. This rears its ugly head in many ways, but one of the most common is. The best way to avoid these mistakes is to learn what they are.

Financial folly can come at any age; with each new financial milestone and responsibility comes a whole new way for you to mess it all up. The good news? You’re not alone. Each generation has a host of mishaps and poor choices that its members commonly make.

When you lower into the pushup, make sure your elbows are bent at at least a 90-degree bend, and your upper arms are parallel to the floor. As you push back up, be sure to fully extend the arms. Pushup Modifications. These are the two most common modifications, both to regress AND progress your standard pushup. Top 3 common mistakes: Before you jump into knowing the right method of doing push-ups, it is a must that you know the common mistakes.

This will help you to avoid them. Improper Elbow Mechanics: The most common mistake that many people make while doing push-ups is that they extend their elbows to the sides, while doing this exercise. The MOST Common Push Up Bra Mistakes!Feat. Upbra Theresa Huaroto So I’m so excited to partner with Upbra on this video to show ya’ll how to avoid these mistakes. Push-ups look so deceptively easy.

Everyone knows how to do them in theory, but when asked to do one, most people make various little mistakes that can cause problems and injuries down the road. “The most common injury from pushups is pain or pinching in the front of the shoulder,” Aguiar says. This often happens when people flare their elbows too wide (making more of a T-shape with their bodies), or place their hands too far apart, as this shape puts more pressure on the shoulders and limits how much your chest and triceps contribute to the movement. Not checking your mirror before changing direction, overtaking, or changing lanes was found to be the second most common driving test mistake.

Mirror checks are.

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For the safety of the exerciser, it is important for spotters to spot by standing as close to the dumbbells as possible and spotting near the wrists so that the spotter can quickly support the exerciser if his or her elbows collapse, preventing the dumbbells from falling inward toward the exerciser’s chest or face.

“Conditioning for Strength and Human Performance: Third Edition” by T. Jeff Chandler, Lee E. Brown
from Conditioning for Strength and Human Performance: Third Edition
by T. Jeff Chandler, Lee E. Brown
Taylor & Francis, 2018

To provide another example, a one—arm push—up not only requires considerable pectoral, shoulder, and triceps strength, but also rotary stability throughout the core region to prevent the body from shifting and rotating.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
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A Push-Up performed so that the chest touches the floor is not appropriate because it places a good deal of stress on the front of the shoulder.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
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While in push-up position, it seemed silly to do a single pushup, so I did a few more, then stood up.

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from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
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“Not to worry, Tim, push-ups have an easy learning curve,” Peter said.

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Push-ups are familiar to almost everyone, but most people do them wrong.

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from Arnold
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Push-up technique variations also affect deltoid activity.4,46 Anterior deltoid activity was least in a standard push-up, greater in a push-up with feet elevated, and greatest in a one-arm push-up.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

Before initiating the one-arm pull-up, it’s vital that you tighten your shoulder muscles (engage the rotator cuff and scapular stabilizers) and then think about screwing your forearm inward (supination) as you perform the pull-up motion.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
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If you understand these basic concepts and can apply them to the pushup, you are less likely to default into bad positions when you’re training with more complicated movements.

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from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
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Here’s the best-known example: beginners are often told to do push-ups on their hands and knees instead of their hands and feet.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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95 comments

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  • Hi Cori, I’m so glad to find your channel!!! You do such clear explanations! Love them so much!

    Do you have any arm strengthening exercise without weights?

  • Great instruction! But I can ony do the full range of motion after modifying to about a 80 cm high incline…. �� anything below that, even on my knees, I can’t do the full move. Do you have any pointers for me? ��

  • Hi Cori! Another great video, exactly what I needed as I struggle a lot with push ups. Could you give me some pointers on the position of the hands in the starting position. Should they be in shoulder level or chest/boobs level?

  • My favourite chanal
    I am big fan u
    Yours wrkout are amazing and efctive..
    I am try for push ups i need 50 push ups a morning sesson
    But i am failed
    I am 10 push ups i am trying 2 months but i am not apply 11th push up
    Help me

  • What do you think about weighted kneeing push-ups i.e. push-ups on your knees (“beginner exercise”), but with a bag filled with weights on your back? Thanks:)

  • Whoop there it is! Love when you say that ��lol. Good info, show these people how its properly done. Improper form is the #1 killer of gains. I see it all the time in the gym and at beach doing calisthenics. Keep it coming chief! ��. You already look in summer shape and oh yeah we got to save the kittens…�� lol…

  • Thanks for another great video Cori. You didn’t mention scapula movement during eccentric phase. I have clients who retract their scaps as soon as they start to lower as way of getting the chest lower!! How can I help them correct this? Should scaps retract that much during a push up, if so when?? end range of the eccentric phase or not? Cheers

  • Could you please make a video, how to strenghten/build your quads, with and without mini bands. I had a knee surgery and literally don’t have a quad muscle. Also squats are not preferable for knee injury. ����

  • Hi Rayhane!! Thank you for your help!! I have large upper body part so I am not able to fold my elbow properly and may be because of the weight!! How many push up you recommend for me as a beginner?
    Thank you
    Regards
    Anshu
    From India ����
    Love you

  • Thank you for this video! I’ve actually been trying to increase how many pushups i do and i feel it predominantly in my biceps and fatigue. Not chest, nor shoulders, nor triceps. What am i doing wrong? How can i fix it?

  • This is really good advice, Cori. You back all those, who stick to proper form, but struggle to perform a few push-ups only. And yes, ego is a bad coach. 100 bad push-ups will be less effective than 10 proper reps.

  • Hello!
    Whenever I do push-up with push-up bars, I try to keep my body in a straight line.
    But when I lower the body my back bends inwards.
    Why does it happen?

  • I have one question: should your shoulders protract at the top, and your elbows lock out?

    Great video by the way! This will help a lot of people hopefully, with these clear instructions.

  • I completely agree with all 5 mistakes, I did started from counter to stairs to and lowering to the floor,.. Its true what matters is the quality and not the quantity.. Thank you for more informative video ��

  • Cori…now you know I do what you say to do but those shoes tho�� you should market them so I can buy and the rest of your followers…just saying ��

  • Until recently I did the push up incorrectly. I wondered why I couldn’t progress. Well I was somehow using my front delts/shoulders instead of my chest. Can you believe it.

    I hope a lot of people see your videos. It can help to prevent injuries

  • Hi Cori! This is once again a great instructional video! I noticed that you are responding to your “English is not my mother tongue ” audience. If I may say so, in this one you seem more relaxed and talked more slowly so that everyone can follow. Thank you very much for that, Coach! It’s very cold here at the moment and I’m trying to get back into shape again after a long flu hiatus so this vid is just right for me.:-)

  • What’s your thoughts on allowing the back muscles/bones to touch when doing push-ups? It’s a similar form people use when doing a bench press. I hear a lot of people say they can do a bunch of push-ups, but they’ll do it in a way where their back muscles aren’t really being used. As soon as I do it that way, my reps go down, but the quality goes way up. I tend to like that way for a workout, but naturally I hate that I can’t get many reps out of it.

  • You rock, Corey (sorry if I go the spelling wrong)!! Redefining Strength is definitely my favorite set of videos to watch, especially as a health promotion specialist! Keep up the AWESOME-SAUCE!

  • Your videos are so helpful! Thank you Soo much <3 and I already liked the video before watching it cuz I Know it's going to be awesome! Love youu

  • I am always struggle with the push up but I am still keeping practice. Thanks for giving me some useful advice and tips for this exercise ❤️

  • Bro I’m actually rlly happy to see a video of this bcs I’m absolutely sick and tired of seeing ppl be like oh I did so many pushups without correct form it is very important

  • Push ups are one of the BEST bodyweight exercises out there! Which tip was your favorite? I hope they help you to maximize your reps and achieve your desired goals. Thanks for watching!

  • Wenn ich bei eurem Programm bei einer Übung 3 Sätze a 8-12 Reps stehen hab, ist es dann ratsam erst die nächste Testwoche mit neuen Übungen zu starten wenn ich bei allen 3 Sätzen die 12 Reps voll bekomme?

    Grüße an euch:)

  • huh, always flared my elbows. Can’t do more than 1 or 2 with elbows by the body. Can do much more with arms out. Well other people say this form made it easier, we’ll see. I guess this is for bench press also.

  • Hi…. Ur just awesome… Been following u since the lockdown as that’s when I found about calesthenics…. Ur tips does help… Thank u… I’m 30 skinny and never ever trained my body…. Can i start with calesthenics at this age??? Waiting for ur reply Sir

  • 12:04 12:20 (right side) I thought i was witnessing some horrific mutation where an alien worm busts out of his torso and slithers away leaving a limp husk behind

  • I don’t know if this will work for anyone else but when your gassed and just want to stop working out just imagine a bunch of marine drill instructors yelling and screaming at you and just keep going it’s working for me

  • What’s up, guys!!! One of my favorite videos on this channel, because is very helpful, definitely watch it till the end and use all the advice in your workout to get great progress!! Follow my 28 days home workout program to get ready for the summer and keep working hard!!! LET’S GO!

  • Guys please subscribe to my channel I’m really working hard please guys you will love it it’s all about fitness and motivation…thank u..!

  • You just had a new subscriber

    Thank you for having published several exercises you can do at home.

    I need to work the chest, back, abs and more. Thanks to you now i know what i need to do
    And for all those who will begin to do workout… Take it easy and do not expect great results in a short time…

  • To be honest my only mistake was the going down i kinda went to the bottom for two seconds and now when i changed that to 4 i can literally FEEL the difference you speak real shit man Thumbs up!

  • Can you please do a bird eye view of you doing push ups so I can see where I should put my hand and how my elbow should fold. Thank you ����

  • I get wrist pain like carpal tunnel when I do push-ups. Any advice? I usually experience this when doing burpees. Maybe I’m coming down on it too hard.

  • Do you have any comments or recommendations on speed of push-ups? How many is too much? These days I am getting little upper body workout, so I have been aiming for 20 sets of 20 every other day. Thanks. Love your clear, concise videos.

  • Another Push up version were you can avoid some mistakes of these is go all the way down, take your hands from the floor, take them back and then go up again. Its harder than regular push ups and you have to go all the way down.

  • I noticed pressure in lower body. I want to put all pressure on my hands and shoulders. But it is hard to avoid lower body pressure.

  • guys in my schools core do all these mistakes only a couple I have seen do them right and they think there boss haha nice video going to show it to my friends who say pushups are to easy.

  • Lol man my classmate is a “sportsman” you know, football club etc… He can’t handle 20 “push ups” when he does it first shown way xD

  • It would be a shame if you did not get ripped when normal people are able to build muscle so easily with “Smashing Ripped X” (go Google it).

  • oh man i see people everywhere doing some sort of these mistakes. I exaggerated a little to make a point, but so many complain about push-ups being so easy, when they do some half version of it

  • Share this video with somebody that needs to correct their push-up form!

    Also, I’m a man of the people. List your video idea / suggestions down below ⬇️⬇️
    Thanks for watching, make sure to spread the gains, and as always have a gainful rest of your day ����

  • I would hold my breath on those last couple reps doing pushups, ended up getting this thing called exertion headaches, worst fucking headache I ever experienced, shit lasted like 2 days smh I make sure I’m always breathing any workout I do now

  • I have a question. I was always taught that when u do wide push ups to work the outside and lower chest u have to flare your elbows out to feel the stretch. Can u show some proper push ups to hit outter and lower pecs?

  • Thank you so much! Your first tip made a complete night and day difference for me!! I had actually never heard of the “pickle jar” metaphor but it’s incredibly helpful, allowed me to utilize my strength 10000x better. Thanks again and I subbed to you ��

  • Hi not sure their real muscle name but I’d love to see a video on some techniques to address ‘chicken wings’! I know generally some moves but getting clear visual guidance would be fab.

  • great video but you are showing external rotation but you are saying internal rotation. Internal rotation will bring the elbows out while the ER will bring them in. Great video though, you are a beast

  • 7 dislikes! Come on…you won’t be able to find a better video on push-up mistakes on the internet than this one..some people are just hard to please

  • Love the training but disagree on the breathing for one reason. If you are doing high reps you are going fast. When you’re going fast (eg. over 80 per minute) with your breathing style you will hyperventilate.

  • My bro I am continuing wrong push up as you called bro I opened elbow in side highly locked and not down my chest due to which my fixed wrong bro pls tell me how I recovered shoulder I am very demotivated bro pls help me��������

  • Where exactly should the hands be compared to the shoulders? If the tips of the fingers are a bit below the shoulders it’s like 4x easier than if the wrists are at the height of the shoulders. However, in the latter case my hands hurt after a few reps.

  • It makes me pissed to see how many manuals for basic body-weight exercises forget to mention these points. I’m guilty of two of these errors and wished I knew of them sooner. So thank you for informing us!

  • As a girl I was dreading push-ups but now I see that everything starts with them. A few months ago I was barely able to perform one, but now I’m doing them on the regular and they get a lot easier over time! Thanks for the video it helped me a lot.

  • great tips, should i be diaphragm breathing? meaning should my stomach go out as i inhale or should i keep my stomach pulled in the entire time?

  • I have one question that I really need a fix on… when I do push-ups and Pike push-ups, I usually feel like my right arm does most of the work and my left arm just follows… I want to fix it but no matter how hard I try, I end up with my right arm more sore than the left

  • Do you recommend locking out on pushups? I always feel a better burn in my chest when i stop right before the lockout but many people oppose this form.

  • I’m sorry but I have seen countless tutorials on crack push-up form and the one issue I have with this video that I have with all the other videos is in this video your chest touches the ground but in the other videos for example Austin Dunhams video and push-up form his chest does not touch the ground so which one is the true standard push-ups I know there are variations but it is racking my brain and I need an answer

  • Yes! For such a basic exercise sooo many people do them wrong. Elbows winging out, half reps, sloppy core, and all kinds of mistakes ��

  • That intro was A+! Thanks so much for this positive vid, I’ll keep the kittens in mind next time I start a banana. I was wondering: can you turn your wrists a little out to get an easier rotation, or would you recommend all fingers face forward at all times?

  • Another great video thanks bro for your efforts I corrected my ugly banna backing because of you thanks for your teachings. May God bless you.

  • Very refreshing to see someone who just gets straight to the point without a lot of irrelevant information and filler crap. Awesome channel!

  • Today is my pushup day too! Gonna be applying good when getting to strengthen my pushups and pushup increase my reps. God Bless, man!

  • talking about weighted pull ups and dips, what lowest rep range you would recommend to use in a set in those exercises for strength and size? please

  • Thank you for doing this video. I started doing push-ups again after months, and whether a person is a novice or pro; this is a great video. Not only did you go over proper form, but also many alternative adaptations for a novice. My favorite part you demonstrated was how to isolate the chest pec area, as I always forget elbow position. Thanks again. Also, I watch allot of your other videos. I have allot of trust in your videos, and you show how to do things properly without risk of injury.

  • Hi, just wanted to ask when is it safe to do planks again after/ with diastasis recti? I.e. how far should the seperation be for it to be safe? Thank you!!

  • The breathing aspect is what’s holding me back, i keep holding my breathe after it starts to fatigue. I know what must be done now, Conscious breathing thank you broski
    Greetings from Houston!!!!!!

  • It’s a crime how underrated Matt’s channel and yours are.:[

    I guess Bumping up a video or two once* a week might help! It takes time for the views to rack in.

    Video Suggestion: Triceps (especially that lateral head)? I’ve been doing Diamond push ups all my life (don’t have anywhere to do dips) and I ain’t got any of that sweet triceps mate. ;/

  • Definitely great tips! Definitely it is good to always film yourself when doing some exercise, because we are often not aware that our for is actually bad!

  • My mistake was not breathing properly while completing each set. As soon as I started breathing, the number of reps increased by about 30% instantly.

    Hope this also helps too.

  • THIS CHANNEL IS SO AMAZING THIS CONTENT IS FIRE �� I IMPROVED ALOT DOING THESE EXERCISE THANKS SO MUCH KEEP ON CREATING CONTENT LIKE THIS

  • I was doing push-ups on top of my wife this morning…. Quality over quantity.. Thoe I don’t think I bent my elbows enough my pelvic tilt was perfect or at least it felt perfect….. Great video by the way keep it up.

  • I like this vid but I’m almost blind and cant read the tips. Dont forget to add your voice for us blindies please. I also want to learn to do perfect push-ups. Great work, Greetings all the way from South Africa!!!

  • You have short but great tutorial videos. I really like them, because they are easily understandable. I also like your training videos, because it motivates me and gives some good idea. Keep doing this great work!

  • I Think that pushups with elbow out are very good if you know how to do them,maybe better than close elbows i know how i develop my chest,but every person is different,good video! ☺

  • I like how the thumbnail has a normal looking pushup but it’s wrong!! this will drive people to the video! nice move!

    Keep it up man, one day you will blow up inshallah.

  • I actually finally started doing pushups the correct way 2 weeks ago… I had been putting it off for awhile because it was harder and wanted to keep my reps in a higher rep range… honestly, such a small shift of weight from the tilted pelvis makes a big difference.

    Also: really weird is that Vadym Oleynik does pushups with his elbows going out sideways… I can never understand how he does pushups… i thought that was the “wrong” way… in his free tutorial (or at least Vadym Cavalera, his friend) on Udemy, he tells you the wrong way to do pushups.

  • I thought the scapulae retract at the bottom and protract at the top? What’s with people teaching “proper pushup” different ways? If you keep your scapulae protracted the whole time, you aggravate the front delts in pushups and dips.

  • So your scapula has to be always protracted? Shouldnt you pull your shoulder blades together on the way down and protract only on the way up? I know that both ways are ok but can somebody then please explain why the video from calisthenicmovement The perfect pushup, where they say that you should move your shoulder blades. Because as far as i know if you want to emphasize more on your chest then you should make room by retract your scapula

  • brother did your calisthenics suffer once u begin to incorporate lifting into ur training I have created a program that allows me to psychologically and physically focus on calisthenics, powerlifting and bodybuilding my main concern it the taxing of the central nervous system and recovery issues with heavy compound movements any thoughts?

  • Hey gregory thanks for these useful tips. i’m still waiting your pull up workout video that you mentioned before. İ really like your style ����

  • Am a mother of 18 months old baby, I have upper abdomen doming, can I do these push-ups, please suggest which exercises are best for me. And how can I reduce my abdominal doming

  • Very useful, thanks! I try to do bw 60 and 100 pushups once a week, varying the hand/body positions and these are some great tips.

  • I hv one question. My right side I mean my chest, my shoulder and my trapezius muscle is smaller than the left one but my stronger side is right. Why is this happened? Can anyone answer?

  • Hey calisthenics, I am from India.
    When I was in my 12 standard I use to do lot of cycling and skipping, now I am suffering from patella tendrosis only in right leg, plz help me

  • I have trouble doing push ups because my lower back is arched and my butt is out. Whenever I do a push-up my back feels very heavy and I collapse. Any tips? Also I love your videos thank you ��

  • those arent “proper” pushups…i mean the are, but just as preparation for gymnastics. i fail to see why the general population has to forsake scapula retraction.

  • Thanks for demonstrating the wall pushup. I struggled with how far away to stand and where to put my hands exactly. But the demonstration helped a lot.

  • I don’t want to contradict someone who calls himself a doctor but isn’t the real truth that the correct form for a push-up and frankly any exercise is to follow the body’s natural movement and unfortunately when your hands are stuck on the ground you can’t do that and so to do a push-up which doesn’t cause shoulder strain or elbow strain you need a device that rotates like the perfect pushup platforms. I bought a pair of those and they allow you to rotate and move your elbow and focus on the muscles that should be working through the entire movement. The same goes for pull-ups. Using a straight bar is very bad on your joints unless you do a very short movement. With the perfect pull up rotating devices you can go narrow or wide but no matter what you do your joints rotate to exactly where they should be to engage the correct muscles and avoid impingement. If you haven’t tried them I suggest you do. You will never go back. Thanks for the video

  • Oh my gosh! So helpful!! I am so frustrated after 2 years at the gym I still can’t do this correctly. My oyher challenges is the exercises that require I pull my legs forward to stand. Something like a burpy, or anything with a “frog leg” like movements. I can’t seem to pull my legs forward, and certainly not easily stand. Thanks!!!

  • Very nice and informative. I didn’t think about finishing with an incline instead of pretzeling my vertebra trying to get to the next rep. Thank you again.
    Gary T

  • What does one do if arthritic wrists are involved? I’ve tried locking my wrists and doing the pushup off my fists, but this is far more fatiguing than the regular pushup.

  • Hello sir, I am a sports man i am doing daily truly practice so i have to do daily strengthening of hamstring, glutes and calf etc. to keep my body away from injures. Please give me advice.

  • Hi Jared! Great video as usual. These are the kind of exercises I hope to do some day when I am in as great a shape as you are!! You sure inspire me to do my best to keep trying! ����

  • lol you can’t gain the thickness of youre chest at push-up,it will only build the shape!!!!there are no mistake at push-up as long it will not cause for injury!!!fuck you!!!you make youre viewer idiot!!!
    Push-up has so many variations!!!

  • Wow!!! Thanks for this good info! What about doing these with one had on some object, such as a “yoga block/brick”/or a volleyball, barbell, or even a thick book…?.. to introduce some degree of “variability” into the form. [FYI: I have had rotator cuff surgery, and that one shoulder is compromised about 50%] Also, What’s the best “HIIT” Body weight, calisthenics exercises, that can be done in brief bursts, that will minimize cortisol (stress) response?