Push ups are one of the most popular exercises for strengthening your upper body, particularly your chest, triceps, and shoulders. However, many people make the mistake of not paying attention to their elbow position during push ups. In this article, we'll take a closer look at why elbow position is important in push ups, and how to perform push ups with proper elbow form.
Why Elbow Position Matters in Push Ups
When you perform a push up, your elbows can be either close to your sides or flared out to the sides. The position of your elbows can have a significant impact on which muscles are engaged during the exercise, as well as your risk of injury.
If your elbows are flared out to the sides, you're putting more strain on your shoulders and potentially compromising the health of your rotator cuff muscles. On the other hand, if your elbows are too close to your sides, you're not engaging your chest muscles as effectively as you could be.
The ideal elbow position for push ups is somewhere in between, with your elbows at a 45-degree angle to your body. This allows you to engage your chest muscles while also reducing the risk of shoulder injury.
How to Perform Push Ups with Proper Elbow Form
To perform push ups with proper elbow form, start by getting into a plank position with your hands slightly wider than shoulder-width apart. Your feet should be together, and your core should be engaged.
As you lower yourself down towards the ground, keep your elbows at a 45-degree angle to your body. Your elbows should be tucked in slightly, but not so much that they're touching your sides.
As you push yourself back up, focus on engaging your chest muscles and keeping your elbows in the same position. Repeat for your desired number of reps.
Common Mistakes to Avoid
One of the most common mistakes people make during push ups is allowing their elbows to flare out to the sides. This puts unnecessary strain on your shoulders and can lead to injury over time.
Another mistake is allowing your elbows to collapse in towards your sides. This puts more strain on your triceps and reduces the engagement of your chest muscles.
Finally, make sure you're not allowing your lower back to sag or your hips to lift up towards the ceiling during push ups. This can put strain on your lower back and reduce the effectiveness of the exercise.
Conclusion
Elbow position is an important factor to consider when performing push ups. By keeping your elbows at a 45-degree angle to your body, you can engage your chest muscles while also reducing your risk of shoulder injury. Remember to focus on proper form and avoid common mistakes like flaring out your elbows or allowing your lower back to sag. With practice, you can perform push ups with proper elbow form and get the most out of this classic exercise.