Elbow Push Up

The Elbow Push Up is a versatile and challenging exercise that targets your upper body, specifically your chest, shoulders, and triceps. This variation of the classic push-up, also known as the close-grip push-up or diamond push-up, adds an extra level of difficulty and intensity to your workout routine. To get into position, start by assuming a standard push-up position on the floor, with your hands slightly narrower than shoulder-width apart. Instead of placing your hands directly under your shoulders, bring them closer together so that your thumbs and index fingers are touching, forming a triangle or diamond shape with your hands. Lower your body down towards the floor while maintaining a straight line from your head to your heels, keeping your elbows tucked close to your sides. Your chest should aim to touch the back of your hands, or your nose should touch the floor if you have enough flexibility. Pause for a brief moment before pushing yourself back up to the starting position, fully extending your arms without locking your elbows. The Elbow Push Up is especially beneficial for building upper body strength, promoting shoulder stability, and enhancing muscle definition in your chest, triceps, and front deltoids. It can also help improve your overall push-up form and prepare you for more advanced variations. Remember to engage your core throughout the movement to maintain stability and prevent sagging or arching of your lower back. Incorporate the Elbow Push Up into your workout routine and gradually increase the number of repetitions as you become more comfortable and proficient with the exercise. As always, listen to your body, progress at your own pace, and seek guidance from a fitness professional if needed.

Instructions

• Start in a high plank position with your hands placed directly under your shoulders.
• Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
• Continue lowering until your chest touches the ground or you reach your desired depth.
• Push your body back up by straightening your arms, returning to the starting position.
• Keep your core engaged and your body in a straight line throughout the movement.
• Perform the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the movement
• Focus on maintaining a straight line from your head to your heels
• Start with modified elbow push-ups if you're a beginner
• Gradually increase the difficulty level by progressing to standard elbow push-ups
• Keep your elbows close to your body as you lower yourself down
• Exhale as you push yourself back up
• Avoid locking your elbows at the top of the movement
• Use a controlled and slow tempo to fully engage your muscles
• Incorporate elbow push-ups into a well-rounded upper body workout routine
• Listen to your body and rest if you experience any pain or discomfort