Instructions:
- 1Begin by getting into a push up position.
- 2Lower your body towards the floor while keeping elbows close to the body.
- 3Once your chest is just above the floor, push your body back up to the starting position.
- 4Maintain a straight line from head to heels throughout the movement.
- 5Make sure to incorporate deep breathing throughout.
Tips:
- Keep your core engaged throughout the exercise.
- Avoid locking out your elbows at the top of the move.
- Do not let your lower back sag or your butt stick up at any point during the exercise.
- Focus on slow, controlled movements rather than speed.
Understanding Elbow Push Ups: Benefits and Techniques
The elbow push up, also known as elbow press up, is an effective bodyweight exercise targeting the rectus abdominis and engaging the core muscles for stability and strength. This exercise can be performed anywhere, making it an excellent addition to any fitness routine.
Muscles Worked
During elbow push ups, multiple muscle groups are activated, including:
- Rectus Abdominis (Primary Target)
- Shoulders
- Chest
Benefits of Elbow Push Ups
Incorporating elbow push ups into your workout regimen offers several benefits:
- Strength Building: This exercise helps to enhance upper body strength while engaging the core, promoting overall muscular endurance.
- Core Stability: By performing elbow push ups, you improve your stability and balance, reducing the risk of injuries in other activities.
- Versatility: Elbow push ups can be modified in various ways, including the elbow push up plank, to increase or decrease difficulty based on individual fitness levels.
How to Perform Elbow Push Ups
To effectively execute the elbow push up, follow these simple steps:
- Start in a plank position with your elbows bent at 90 degrees, supporting your body weight on your forearms and toes.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your body towards the floor while maintaining proper form, ensuring your elbows remain close to your sides.
- Push through your forearms to return to the starting position.
Tips for Effective Elbow Push Ups
- Ensure your elbows are aligned directly under your shoulders for proper support.
- If you experience any discomfort or pain, such as elbow pain, modify the exercise by reducing the range of motion or performing variations like the reverse elbow push up.
- Focus on your breathing; exhale when pushing up and inhale while lowering your body.
Elbow push ups are not only a great exercise for improving strength but also an excellent way to incorporate core training into your routine. Whether you're aiming to enhance your fitness level or prepare for an elbow push up test, mastering this movement will benefit your overall performance.