Perhaps the most common mistake, the arched back occurs when your hips are too high and your core is not engaged. This puts all the stress of holding up your body on your lower back.
弓背是最常见的错误，当臀部抬的太高或者你的核心没有参与的时候，你就会发生弓背的情况，这样做的话就会把压力都集中在下背部了。
The fix: Curve your hips under and suck in your stomach to engage your core muscles and flatten your lower back.
纠正：臀部向下放，腹部发力收紧，将背部放平。
Mistake 2: Letting Your Hips Sag错误2：臀部过度下垂，塌腰This is a common over-correction for the first mistake. Your hips are too low, and, again, your lower back is left bearing the brunt of the exercise.
这个就是将臀部过于往下了，从而导致塌腰。
The fix: Raise your hips to flatten your back, and repeat the same core-activating mechanics as before.
纠正：抬起臀部，收紧核心，让背部成一条线。
Mistake 3: Flaring Your Elbows错误3：手肘向两侧打开了This no-no puts your shoulders in a vulnerable position.
"No matter if it's a wide position or a narrow position, your elbows should always bend back. This is the most comfortable position for your shoulders," Checo explains.
不管是做窄距还是宽距俯卧撑，你的手肘都应该是向后弯曲的，因为这样对你的肩关节是最好的方式。
The fix: Allow your elbows to bend back and your shoulders to remain neutral as you lower your body.
纠正：当你手肘向后的时候，身体向下时，你还是要保持你的肩关节保持中立位。
Mistake 4: Stopping Short Of The Full Range Of Motion错误4：动作没做全程This is where the ego comes in. You want to rack up the numbers, but you're not doing yourself any favors unless you can complete the exercise's full range of motion.
"It's always quality over quantity," insists Checo. "You're limiting yourself and your strength if you don't go all the way up and all the way down."
有时候我们追求数量，往往忽略了动作的完整性。
The fix: "Take your time, let go of your ego, bring your numbers down, and focus on proper form," Checo says.
纠正：重点放在每一个动作上面，而不是盲目追求数量，放慢速度。
Mistake 5: Letting Your Head Hang Down错误5：头部放下来了Doing this is guaranteed to stress your neck and shoulders.
这样做会给你的脖子还有肩膀增加压力。
The fix: Lift your head back up to neutral position, and hold this throughout the movement.
纠正：抬起你的头到一个中立的位置，整个运动过程中都要保持。
Mistake 6: Keeping Your Fingers Together错误6：手指间靠的太近Doing this puts too much pressure on your wrist.
这样做会给你的腕关节增加压力。
The fix: Distribute your weight evenly by opening your fingers as wide as possible. If you have wrist pain due to poor wrist mobility, you can modify push-ups using a set of dumbbells, or by doing knuckle pushups.
纠正：做俯卧撑的时候，尽量把五指张开，如果你的腕关节不行的话，你可以将俯卧撑换成拳卧撑。
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