Elbow Push up (female) – Video Exercise Guide & Tips

Are you looking for a challenging exercise that targets your upper body? Look no further than the elbow push up!

Watch This Exercise Video

In this video exercise guide, we'll walk you through the proper form and technique for this effective move. Whether you're a beginner or advanced, we've got modifications and variations to suit your fitness level.

Plus, we'll share tips to help you maximize your results. Get ready to strengthen and tone your muscles with the elbow push up.

Let's get started!

Key Takeaways

• Elbow push ups strengthen the chest, arms, and core.
• They target the pectoralis major, deltoids, and triceps brachii.
• Elbow push ups help prevent shoulder injuries.
• Proper form and technique, as well as consistency, are key for optimal results.

Benefits of the Elbow Push Up

One benefit of the elbow push up is that it strengthens your chest, arms, and core. This exercise is a great way to improve your upper body strength. By engaging your chest muscles, triceps, and shoulders, the elbow push up helps to build muscle and increase overall strength in your upper body. It specifically targets your pectoralis major, deltoids, and triceps brachii, which are important muscles for pushing movements. Additionally, the elbow push up activates your core muscles, including the rectus abdominis and obliques, as they work to stabilize your body throughout the movement.

Another advantage of the elbow push up is its ability to prevent shoulder injuries. By strengthening the muscles surrounding your shoulder joint, such as the rotator cuff muscles, the elbow push up helps to stabilize and protect your shoulders. This can be especially beneficial for individuals who engage in activities that require repetitive shoulder movements, such as throwing or lifting. Stronger shoulder muscles can help to prevent common shoulder injuries, such as impingement or rotator cuff tears.

Proper Form and Technique

To perform the elbow push up with proper form and technique, start by positioning yourself in a plank position on your forearms and toes. Ensure that your elbows are directly under your shoulders and your body is in a straight line from head to toe. Keep your core engaged and your glutes squeezed to maintain stability throughout the exercise.

One of the most common mistakes people make when performing elbow push ups is letting their hips sag or their back round. This not only puts unnecessary strain on the lower back, but also takes away from the effectiveness of the exercise. To avoid this, focus on keeping your body in a straight line throughout the movement.

Another common mistake is rushing through the exercise and sacrificing form for speed. Remember, quality over quantity is key. Take your time and maintain proper form throughout each repetition to maximize the benefits and prevent injuries.

Speaking of injuries, while elbow push ups are generally safe when performed correctly, it's important to listen to your body and stop if you feel any pain or discomfort. Common injuries associated with improper form include wrist pain, shoulder impingement, and lower back strain.

Now that you have a good understanding of the proper form and technique for elbow push ups, let's move on to modifications for beginners.

Modifications for Beginners

If you're just starting out with elbow push ups, there are a few modifications you can try to make the exercise more accessible. These beginner modifications can help you build strength and gradually work your way up to full elbow push ups.

Here are some common modifications to consider:

• Start with knee push ups: Instead of being on your toes, lower your knees to the ground while keeping your body in a straight line. This reduces the amount of weight you need to push, making the exercise easier.
• Use an elevated surface: Place your hands on an elevated surface, such as a bench or step, while keeping your feet on the ground. This decreases the angle of your body and reduces the intensity of the push up.
• Try wall push ups: Stand facing a wall and place your hands on the wall at shoulder height. Lean forward, bending your elbows, and push your body back to the starting position. This modification allows you to control the difficulty level by adjusting your distance from the wall.

Advanced Variations to Challenge Yourself

Once you've mastered the beginner modifications, it's time to take your elbow push ups to the next level with advanced variations that will truly challenge you. These advanced modifications will push your upper body strength and core stability to new heights.

One advanced variation is the Spiderman push up, where you bring your knee to your elbow as you lower yourself down. This exercise not only engages your chest and triceps, but also works your obliques and hip flexors.

Another challenging variation is the Archer push up, where you perform a regular push up while sliding one hand out to the side, creating an asymmetrical movement. This variation targets your chest, shoulders, and triceps, while also improving your stability and balance.

If you're looking for an alternative exercise, try the Diamond push up. By placing your hands close together in a diamond shape, you increase the emphasis on your triceps. This exercise will help you develop strength and definition in your arms.

Now that you know some advanced modifications and alternative exercises, let's move on to the tips to maximize your elbow push up results.

Tips to Maximize Your Elbow Push Up Results

To maximize your elbow push up results, consistently incorporate these tips into your routine.

• Maintain proper form: One of the most common mistakes people make when doing elbow push ups is letting their hips sag or their back arch. To prevent injuries and ensure effective results, focus on keeping your body in a straight line from your head to your heels throughout the exercise.
• Engage your core: Your core plays a crucial role in stabilizing your body during elbow push ups. By actively engaging your core muscles, you'll not only prevent injuries but also enhance the effectiveness of the exercise.
• Gradually increase difficulty: As you become more comfortable with elbow push ups, challenge yourself by gradually increasing the difficulty level. You can do this by elevating your feet on a step or using a stability ball, which will engage your muscles in different ways and provide additional resistance.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Elbow Push-Ups?

When you perform elbow push-ups, you can burn a significant amount of calories. This exercise engages multiple muscle groups, such as your chest, triceps, and shoulders, leading to increased calorie expenditure.

The exact number of calories burned depends on various factors like your body weight, intensity, and duration of the workout. However, by consistently incorporating elbow push-ups into your fitness routine, you can effectively burn calories and promote muscle activation throughout your upper body.

Can Elbow Push-Ups Help Improve Upper Body Strength?

Elbow push-ups are an effective exercise for improving upper body strength. By incorporating them into your workout routine, you can target your chest, shoulders, triceps, and core muscles.

To perform elbow push-ups properly for maximum results, start in a plank position with your elbows bent at 90 degrees. Lower your chest towards the ground, keeping your body straight, and then push back up.

Remember to engage your core and maintain proper form throughout the movement.

Are Elbow Push-Ups Suitable for People With Wrist Injuries?

Elbow push-ups can be a suitable exercise for people with wrist injuries. They can help improve upper body strength while minimizing strain on the wrists.

To prevent further injury and modify the exercise, you can try doing push-ups on your fists or using push-up handles. These modifications help to reduce the pressure on your wrists while still targeting your upper body muscles effectively.

Remember to consult with a healthcare professional before attempting any new exercise with a wrist injury.

What Is the Difference Between Elbow Push-Ups and Regular Push-Ups?

Elbow push-ups are a modified version of regular push-ups that primarily target the triceps. By keeping your elbows close to your body and lowering your chest towards the ground, you engage your triceps more intensely.

This variation is great for beginners as it reduces strain on the wrists and allows for a smoother movement. Elbow push-ups can help build upper body strength and are a good option if you have wrist injuries or discomfort.

Can Elbow Push-Ups Help With Improving Posture?

Elbow push-ups can definitely help improve your posture. By engaging the muscles in your upper back and shoulders, these push-ups strengthen the muscles responsible for maintaining proper alignment.

The technique for elbow push-ups involves placing your hands directly under your shoulders and lowering your body until your elbows are at a 90-degree angle. This exercise not only targets your chest and arms but also promotes better posture by strengthening the muscles that support a straight back.

Conclusion

In conclusion, the elbow push up is a highly effective exercise that offers numerous benefits.

By following proper form and technique, you can strengthen your upper body muscles, particularly the chest, arms, and shoulders.

Beginners can modify the exercise to make it more accessible, while advanced variations provide a challenge for those seeking to push their limits.

Remember to maximize your results by maintaining a consistent exercise routine and gradually increasing the intensity of your elbow push ups.

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