The inability to perform a pushup is common, not a sign of weakness, because the movement is a complex, full-body exercise that demands a blend of upper-body strength, core stability, and joint mobility. It is essentially a moving plank, requiring the body to maintain a rigid, straight line while simultaneously executing a pressing motion.
Primary Muscle Strength Deficits
A pushup is primarily a horizontal pressing movement that relies on three major muscle groups to generate force. The pectoralis major, or chest muscle, is the primary mover responsible for pushing the body away from the floor during the concentric phase of the lift. If the pectoral muscles are underdeveloped, the body often fails to push past the halfway point or struggles significantly on the ascent.
The triceps brachii, the muscle on the back of the upper arm, acts as the secondary force generator, providing the extension needed to straighten the arms and lock out the movement. Weak triceps often result in incomplete repetitions due to a failure to fully extend the elbows. The anterior deltoids also assist the chest in the pressing motion and provide necessary stability to the shoulder joint. A lack of strength in the deltoids can lead to undue strain on the shoulder capsule or an inability to control the body’s descent.
Common Technique and Alignment Errors
Even with sufficient muscle strength, poor technique can make a pushup feel impossible by changing the exercise’s leverage and mechanics. A common error is a loss of trunk stability, seen as the hips sagging toward the floor or the lower back arching excessively. This failure indicates weak engagement of the core muscles, which are necessary to hold the rigid plank position.
Another frequent error is the flaring of the elbows out to the sides, creating a “T” shape with the body. Flared elbows place excessive strain on the shoulder joint capsule and the rotator cuff, potentially leading to pain or injury. Proper form requires the elbows to track backward at approximately a 45-degree angle relative to the torso, which more effectively recruits the chest and triceps.
Incorrect hand placement, such as positioning the hands too wide or too far forward of the shoulders, also disrupts the ideal force vector and reduces the mechanical advantage. Furthermore, letting the head drop misaligns the cervical spine, compromising the straight-line body position and creating unnecessary tension in the neck.
Addressing Wrist Pain and Joint Limitations
Physical constraints, particularly joint pain, can prevent a person from even attempting the pushup position. Placing the hands flat on the floor forces the wrist into an acute angle of near 90 degrees of extension, which can compress the carpal bones and surrounding soft tissues, causing discomfort.
Shoulder joint restrictions can also be a limiting factor, especially if the rotator cuff muscles lack the stability to control the humerus within the joint socket during the movement. A lack of flexibility in the shoulder complex can make it difficult to achieve the proper arm path and descent depth without pain. A simple solution for wrist discomfort is to use specialized pushup handles or a pair of dumbbells, which allow the wrists to remain in a neutral, straight alignment.
A Step-by-Step Guide to Building Pushup Strength
Building the strength and stability for a full pushup is a process of progressive overload, starting with variations that reduce the amount of body weight being lifted. The first step is the wall pushup, the easiest modification because it positions the body almost upright, minimizing the load on the upper body and core. This variation allows for practicing the movement pattern and maintaining a straight plank body line.
Once comfortable, the next progression is the incline pushup, performed with the hands elevated on a stable surface like a bench or a sturdy box. By gradually lowering the height of the incline, the angle of the body decreases, progressively increasing the percentage of body weight that must be pressed. Incline pushups are superior to knee pushups because they maintain the straight-line plank from head to toe, ensuring the core and hip stabilizers are fully engaged.
Another effective technique is the negative pushup, which focuses only on the lowering, or eccentric, phase of the movement. Starting in the plank position, lower the body as slowly as possible over three to five seconds, then return to the starting position by dropping to the knees and pushing back up. Training the eccentric phase builds strength rapidly because muscles are generally stronger when lengthening under tension.