This June 2026, thousands of Australians are taking part in the Push-Up Challenge, raising money and awareness for mental health initiatives.
At NWPG, we’re joining in too, and raising funds for Lifeline, a national charity providing all Australians with 24hr crisis support and suicide prevention services.
It’s a fantastic challenge that encourages people to move more, build strength, and support an important cause. However, with the large number of push-ups involved, we also tend to see a rise in shoulder, neck, and back complaints.
The good news? Many of these issues are preventable.
Push us are such a great simple and accesible exercise that anyone can do, to build upper body strength, and shoulder and core stability. But if your push-up technique isn’t quite right, you’re not only increasing your risk of injury, but you’re also making the exercise less effective.
Here are three of the most common push-up mistakes we see in the clinic, and what you can do to fix them.
Table of Contents
Mistake 1: Your Hands Are Too Wide or Too High
One of the most common errors is hand positioning.
Many people place their hands too far apart or too high towards their head. While it may not seem like a big deal, this position changes how force travels through the shoulders and neck.
As a result, the upper trapezius muscles often work much harder than they need to, while the shoulders are placed under increased stress.
This can make push-ups feel more difficult, create unnecessary tension through the neck, and contribute to shoulder discomfort during higher-volume training.
The Fix
Try positioning your hands roughly underneath your shoulders or only slightly wider.
As you lower yourself towards the floor, your wrists, elbows, and shoulders should stay relatively aligned rather than creating a large “T” shape.
A simple cue is:
“Hands right under shoulders.”
This position allows the chest, shoulders, and triceps to work together more efficiently while reducing unnecessary strain on the neck and shoulders.
Mistake 2: Your Elbows Flare Out
Another common mistake is allowing the elbows to flare out excessively as you lower into the push-up.
When this happens, the shoulders tend to roll forward and the upper traps often become overactive. At the same time, the lower trapezius muscles, which help stabilise the shoulder blades, don’t contribute as effectively.
The result?
Many people experience:
- Shoulder discomfort
- Neck tightness
- Poor control through the movement
- A push-up that feels unstable and harder than it should
The Fix
Instead of allowing the elbows to point directly out to the sides, aim to keep them at approximately 30 degree angle from your body.
Think:
“Elbows back, not out.”
As you do this, gently draw your shoulder blades down and back, as though you’re putting them into your back pockets.
This encourages better shoulder blade control, reduces strain on the neck, and often makes the push-up feel stronger and more stable.
Mistake 3: Not Supporting Your Spine
The third mistake we commonly see is poor spinal control.
Many people allow their lower back to sag towards the floor or collapse through their upper back as they fatigue.
When this happens, more load is placed through the joints of the spine and less load is shared by the muscles that are supposed to be doing the work.
Over time, this can contribute to:
- Lower back discomfort
- Shoulder irritation
- Reduced core activation
- Spinal strain
The Fix
A few simple cues can help:
Brace your core
- Gently draw your belly button towards your spine.
- Think about tightening your midsection without holding your breath.
Maintain a neutral spine
- Avoid letting your hips drop.
- Avoid pushing your hips too high.
Lift your breastbone
- Imagine lifting your chest slightly away from the floor.
- Cue: “draw your breastbone up towards the ceiling”
- This helps maintain better upper back positioning throughout the movement.
The goal is to maintain a relatively straight line from your head to your heels for the entire repetition.
Putting It All Together
When these three elements work together, push-ups become safer, stronger, and more effective.
Remember:
✔ Hands under or just wider than your shoulders
✔ Elbows moving back rather than flaring out
✔ Core engaged and spine supported throughout the movement
It may take some practice to coordinate all of these changes, and that’s completely normal. You’re not just training your muscles, you’re training movement patterns and your brain as well!
Taking Part in The Push UP Challenge?
As the number of repetitions increases throughout the month, it’s important to listen to your body.
Muscle fatigue is expected.
Persistent neck pain, shoulder pain, or back pain is not.
If you’re finding that push-ups are becoming uncomfortable, or if you’re noticing recurring aches and pains, it may be worth having your technique assessed before a small issue becomes a bigger one.
At NWPG, we regularly help people identify the underlying causes of shoulder, neck, and back pain, and develop a plan to keep them moving confidently.
That way, you can focus on completing the challenge, supporting a great cause, and improving both your physical and mental health.
Need Help?
If you’re experiencing shoulder pain, neck tension, or back discomfort during the Push-Up Challenge, contact NWPG to arrange an assessment.
Our team can help identify what’s contributing to the problem and keep you progressing safely throughout the challenge.
Frequently Asked Questions
1. What are the most common push-up mistakes?
The most common push-up mistakes include placing your hands too wide or too high, allowing your elbows to flare out excessively, and not maintaining proper spinal control. These errors can increase strain on the shoulders, neck, and lower back, and reduce the effectiveness of the exercise.
2. Why do my shoulders or neck hurt when doing push-ups?
Shoulder or neck pain during push-ups is often related to poor technique, such as flared elbows, poor shoulder blade control, or excessive upper trap dominance. In some cases, it may also reflect underlying movement restrictions or muscle imbalances that increase load through the neck and shoulders.
3. How can I make push-ups safer and more effective?
To improve safety and effectiveness, aim to keep your hands under your shoulders, elbows at roughly 30° angle, and maintain a strong, neutral spine throughout the movement. Combining good technique with appropriate progression (e.g., incline push-ups to start with) will reduce injury risk and improve results.