Push-Up Mistakes to Avoid: How to Fix Saggy Push-Ups, Elbow Flare, and Wrist Pain
The push-up is one of the most effective compound upper-body exercises you can do.
When performed well, push-ups build strength in the chest, shoulders, triceps, core, and upper back, support bone density, and even help reinforce good posture. Best of all, they require no fancy equipment and can be scaled to suit almost any fitness level.
Push-ups also translate directly to real life. The ability to get up and down from the floor is one of the strongest predictors of aging well and maintaining independence over time.
That said, if you’re newer to exercise—or if push-ups have never felt quite right—there are a few common issues we routinely see that can limit results or contribute to discomfort and injury.
In this blog, we’ll break down:
- Why push-ups deserve a place in your program
- The three most common push-up mistakes we see
- Practical coaching strategies we use to clean them up
👉 Be sure to watch the accompanying video to see these cues and corrections in action, and compare them to your own push-up technique.
PS – if you’re liking this blog so far, you’ll also enjoy last week’s blog: Lunges & Split Squats: Common Mistakes, Knee Pain Fixes & Proper Form
Bonus: Struggling With achieving your first full-body Push-Ups? Don’t Skip This
👉 Watch to the end of the video (or read to the end of this blog) to learn one of our favourite strategies for achieving your first full push-up with good depth and control.
Why Push-Ups Deserve a Spot in Your Program
When executed properly, push-ups can:
Build Total Upper-Body Strength
They challenge the chest, shoulders, triceps, core, and stabilizing muscles of the upper back—making them far more than just a “chest exercise.”
Support Bone Density
Push-ups are a closed-chain, weight-bearing movement, which is especially valuable for maintaining bone health as we age.
Improve Core Control & Posture
A good push-up requires full-body tension and neutral spine control, reinforcing posture and trunk stability.
Translate to Real Life
Getting off the floor, bracing through the arms, and supporting bodyweight are skills we use far more often than we realize.
Scale to Any Level
From wall push-ups to elevated, knee, and full push-ups, this movement can grow with you over time.
The 3 Most Common Push-Up Issues We See (And How We Fix Them)
Issue #1: Elbows Flaring Too High
One of the most common push-up faults we see is elbows flaring excessively outward.
When this happens repeatedly, it can compress the shoulder joint space, increasing the risk of shoulder irritation or impingement over time.
The Fix
Aim for elbows at roughly a 45–60 degree angle from the body rather than straight out to the sides.
This position:
- Reduces stress on the shoulder joint
- Improves balance between chest, shoulders, and triceps
- Encourages stronger, more sustainable pushing mechanics
💡 Coaching Note:
At first, this position may feel weaker. That’s normal. Reduce reps, perform push-ups from the knees, or elevate your hands on a bench or box while you build strength in this safer alignment.
Issue #2: The “Saggy” Push-Up
A sagging or “snake-like” back during push-ups is extremely common.
This usually comes down to one of two things:
- Limited core or upper-body strength
- Limited body awareness of what a neutral spine feels like
Fix #1: Develop Neutral Spine Awareness (Cat–Cow)
Start in a quadruped position (hands and knees), ideally where you can see yourself in a mirror.
- Move into cat (rounded spine)
- Move into cow (arched spine)
- Settle halfway between the two — this is neutral spine
Once you can find and hold neutral:
- Maintain it while performing push-ups from a level you can control
- This might be from the knees, toes, or an elevated surface
Fix #1b: Regress the Push-Up If Strength Is the Limiting Factor
Sometimes a client understands neutral spine but still sags because they lack the strength to press their full bodyweight.
In that case:
- Choose a regression where you can perform at least 6 high-quality reps
- Elevate the hands
- Widen the feet for more stability
- Regress to knee push-ups if needed
Progress happens when form stays solid—not when reps are forced.
Issue #3: Wrist Pain During Push-Ups
Some people assume push-ups simply aren’t an option because of wrist discomfort—but in many cases, a small adjustment makes all the difference.
Fix #1: Use Stable Dumbbells
Gripping hex-style dumbbells allows the wrist to stay in a more neutral position rather than forced into full extension.
This is often the most comfortable and immediate solution.
Fix #2: Modify Wrist Angle With a Yoga Mat
If dumbbells aren’t available—or if you’re gradually building wrist tolerance:
- Roll up a yoga mat
- Place fingertips just over the edge
This reduces the angle of wrist extension while still allowing you to load the movement.
BONUS: The Eccentric Push-Up (A Game-Changer)
This approach builds strength where most people struggle—the lowering phase—while still allowing you to complete quality reps as you work towards your first quality full-push-up.
How to do it:
- Start at the top of a push-up in a strong plank position
- Brace your core
- Maintain a neutral spine
- Slowly lower yourself down with control, keeping your body tight
- Once you reach the bottom, place your knees on the floor
- Perform a knee push-up back to the top
Even if the knee push-up portion feels a bit “sloppy,” that’s okay—as long as:
- You re-brace your core at the top
- You maintain excellent body position during the eccentric (lowering) phase
Goal:
Work up to 3 sets of 10 controlled reps.
Once you can do that, most people are surprised to find they can suddenly perform 2–3 strong, full-body push-ups with proper depth and form.
Why This Works
Eccentric training:
- Builds strength efficiently
- Improves control and confidence
- Carries over extremely well to full push-ups
Push-ups aren’t the problem—how they’re performed usually is.
With the right setup, cues, and regressions, push-ups can:
- Build strong, resilient upper bodies
- Support long-term joint health
- Improve confidence getting up and down from the floor
👉 Watch the video to see how we coach these fixes in real time.
If certain exercises never seem to feel right—or you’re unsure whether your movement is helping or holding you back—a proper assessment can identify what’s limiting you and show you how to train with better control, confidence, and less discomfort.
📩 Book an assessment with one of our professional coaches:
info@pitraining.ca