Pushups are an efficient, full-body exercise — but don't make this 1 mistake

Pushups may be one of the most intimidating exercises. I’ve been a personal trainer for over a decade and I still dread doing them!

The move itself looks simple — but try to do one and it quickly becomes clear that it’s one of the most difficult bodyweight strength-training exercises. This is because it not only requires arm strength, but works the entire body at once, from the core to the glutes.

This is great for getting a lot of bang for your buck during a workout. But it also opens the door for injury. When done incorrectly, pushups can cause muscle strain in the back, neck, shoulders and even hips.

That’s why it’s so important to learn proper form and start with modifications as you work your way up to the full move.

Pushups benefits

Because pushups are a full-body exercise, they strengthen and tone pretty much the entire body. The exercise works the shoulders, chest, triceps, abs and torso. I also always encourage people to engage the glutes and quads in a plank position to increase stability.

Since pushups recruit the muscles of the core to keep your body stable, you’ll also experience benefits of a stronger core, including overall strength and stability, better posture and less risk of injuries to the lower back.

Common pushup mistakes

Because pushups are so difficult and recruit so many muscles, they are easy to do wrong. The most common mistake I see people make is letting their hips sag and lower backs arch. The move is meant to be done in a plank position, with your body in a straight line. Sagging at the hips is a sign that you aren’t properly engaging the core and this places stress on the back that can lead to pain and injury.

To evaluate whether you’re making this form mistake, perform a pushup in front of a mirror. The body compensates for a lack of strength by sagging at the hips and arching the back. So if you notice this happening with your body, it’s likely you don’t have the core strength to properly perform a pushup (or if you do have it, you aren’t properly engaging the core to stay in plank position!). To correct this mistake when performing a pushup:

• Stay aware of your body positioning, specifically keeping your hips square and your core pulled in tight.
• Keep the shoulders over the wrists.
• Reach the heels toward the back of the room and the crown of the head toward the front of the room, elongating the spine.
• Make sure your hips are as high as your shoulders.
• If you can’t keep your hips in this position, try a modified pushup on your knees.

How to do pushups for beginners: modified pushups

If you can’t yet perform a full pushup with correct form, that’s OK! Start with a modified version and work your way up. There are a few different modified pushup options to build your core and upper-body strength and prepare you for the real deal. Modified pushups on the knees are one of the more popular modifications. And they are still a great workout!

Start in a pushup position with your wrists directly below your shoulders and your palms pressing into the mat. Instead of being on your toes, rest your knees on the mat and cross your ankles in the air. Pull your navel in toward your spine, and ensure you maintain a straight spine from your neck to your tailbone. Begin bending your elbows slowly out to the sides, lowering your chest until your chin touches or almost touches the mat. Return to the starting position and repeat.

How to do a pushup

Performing a pushup correctly takes some practice and self-awareness. These step-by-step instructions will help you get there:

1. Start by getting down on all fours with your palms on the mat a little wider than shoulder-width apart.
2. Make sure your arms are straight. Reach your legs straight behind you, tucking the toes under to come into a plank position.
3. Bend at the elbows, lowering your body until your chest almost touches the mat.
4. Pause in this position for a few seconds, then press down into the ground to straighten your elbows and push your body back up.
5. Return to starting position and repeat.

4 exercises that will help you do better pushups

If you’re feeling unstable in your pushup, or noticing your hips sagging and back arching, there are some exercises you can do to build the core and arm strength needed to perform a full pushup correctly.

Elevated pushup

Using an elevated surface such as a chair or wall to place your hands on while doing a pushup will allow you to perform the same movement but with less weight. This helps you practice proper form and gradually build core and arm strength. The less you are inclined, the easier it will be. So start with a wall, then move to a desk or table, and finally a chair or step. Simply place your hands on the elevated surface, keep your body in a straight line, and perform a pushup. Repeat this 10 times.

Plank

Pushups are an efficient, full-body exercise — but don’t make this 1 mistake

Holding a plank in pushup position will help you develop the core strength needed for a regular pushup. Get into plank position with your palms on the mat and your arms and legs straight. Hold for about 10 seconds. Then, take a rest. Gradually increase the amount of time you can hold the plank until you reach one minute.

Oblique Twists

This exercise can be done with or without weights. Either way, you’ll be working your core. Start with your butt on the ground and your knees bent with your feet in front of you. Keeping both hands in front of your chest, twist your entire torso to the right so that your hands hover over the mat to your right side, then twist your entire torso left so that your hands hover over the mat to the left of your body. Perform 10 twists to each side.

Flutter kicks

Lie with your back on the ground and your arms straight down at your sides. Lift both legs off the ground and begin kicking up and down, alternating between the left and right leg. Remember to squeeze your core and keep your back on the ground. If your back begins to lift, put a slight bend in your knees to allow your low back to remain glued to the mat.

More ways to master the move:

This article was originally published on TODAY.com