I Can’t Do a Single Push-Up. Is It Because I Have Anterior Pelvic Tilt?

Not being able to perform a single push-up can be attributed to several factors, one of which might be anterior pelvic tilt (APT). However, it is important to consider other contributing elements as well. In this article, we will explore some of these factors and provide recommendations to help you improve your push-up performance.

1. Muscle Strength and Endurance

Push-ups require significant strength in your upper body, specifically in your chest, shoulders, and triceps, as well as core stability. Weak or underdeveloped muscles in these areas can make push-ups challenging. To address this, focus on strengthening your chest, shoulders, triceps, and core. Incline push-ups or knee push-ups can be excellent starting points to build strength gradually.

2. Core Stability

A robust core is essential for maintaining proper form during a push-up. Anterior pelvic tilt can affect your core stability and lower back position, making it harder to perform the exercise correctly. Incorporate core strengthening exercises like planks, dead bugs, and bird dogs to improve your overall stability and alignment.

3. Body Mechanics and Mobility

Anterior pelvic tilt can alter your body mechanics, potentially leading to compensatory patterns that make the exercise more challenging. Limited flexibility in the shoulders, chest, or hips can also hinder your push-up performance. Incorporate mobility work, such as stretching and mobility exercises for your hips and shoulders, to improve your range of motion.

4. Technique

Proper push-up form is crucial for effective execution. Ensure that your body remains straight from your head to your heels, and focus on keeping your core engaged. If you are not familiar with the correct technique, it’s essential to practice and learn the proper form. Consider consulting a physical therapist or trainer for a personalized assessment and program.

5. Isolating the Deltoids and Triceps

Push-ups involve more than just your pectoral muscles. Strengthening your anterior deltoids and triceps can provide additional support during the exercise. Performing isolation exercises for your deltoids and triceps can help build the necessary strength. Try placing your hands slightly wider than shoulder-width apart or putting your hands out to the side instead of directly under your chest. This can make lifting your bodyweight a bit easier and improve your overall performance.

By addressing these key areas and gradually improving your strength, stability, and technique, you should see significant progress in your ability to perform push-ups effectively. Remember, consistency and proper form are key to achieving your goals.