Maintaining proper form while exercising is one of the most crucial components to maximizing one’s performance and get results from a workout.
Push-ups:
The traditional push-up can be difficult to perform properly, and there are at least three common mistakes that people make when performing a set. It is one of the best body-weight exercises that one can perform in order to enhance upper body and core strength.
Back — The back should consistently be straight throughout their exercise. One should be mindful of their hips, ensuring that they don’t sway with each upward movement and that they engage the core for best results. Also, ensure that the elbows remain tucked at a 45-degree angle to the body.
Arms — The arms usually bear the majority of the weight in a traditional push-up, but people tend to want to shift this weight to other parts of the body to minimize the pressure being placed on the arms. This tends to reduce the overall benefit of the push-up. If the pressure is too much, performing fewer repetitions per set is a more effective alternative.
Squats:
ELHAM NUMAN/THE VARSITY
Like push-ups, squats are one of the most effective weight-free exercises for the lower-body. It is a well known fact that the lower one goes, the more beneficial the movement can be. While this is true, it can be dangerous to go very low without remaining conscious of the back and knees.
Knees — The most common mistake people make when performing a squat is allowing the knees to protrude beyond their toes. When people put the pressure of their body weight on their toes, as opposed to on their heels, it is dangerous because it also puts a great deal of pressure on the knees.
Back — It is crucial to maintain a flat or slightly arched lower back when performing a squat. This avoids having too much pressure exerted on the vertebrae as you lower your body to the floor.
Dumbbell shoulder press:
ELHAM NUMAN/THE VARSITY
The shoulder press is an excellent exercise that engages most of your upper body.
Back — One must always be aware of the back and head when performing a dumbbell shoulder press. The head and upper back should remain flat against the back of the bench while maintaining a slightly arched lower back and a neutral spine.
Elbows — When the weights are brought down, the elbows should be in line with one’s hips, just slightly in front of the body. One should always try to maintain a 90-degree angle here for best results.
