The Vertical Elbow: 6/19/17

The Vertical Elbow: 6/19/17

Good position in the push-up is just as important as good positioning in the squat. Loading correctly, elbow position and keeping a tight butt and thighs throughout the movement prevents shoulder pain and increases power output.  First take a look as Dan Bailey and Rich Froning demonstrate the importance of a vertical elbow, then read on to tackle even more common push-up errors.

Common Mistake #1 – Arm Angle

In order to maximize your ability to create force and get better leverage on each rep, keep your elbows closer to your body instead of flaring them out at a 90-degree angle, which is typical for how most people do push ups.

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Left: wrong; Right: correct.

Common Mistake #2 – Elbow Positioning

When done well, the push up strengthens the entire upper body pushing musculature, including the chest, shoulders, and triceps. However, many people allow their elbows to move past their wrists, either behind or out to the side of the wrists. This not only places unwanted stress through the elbow joint (which elevates risk of an overuse injury at the elbows), it also makes the push up less effective because it reduces the chest and shoulder involvement, and makes it more of a triceps-dominant movement.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Left: wrong; Right: correct.

The Quick Fix: Keep your elbows above your wrists through the entire push up action. Your elbows should form a 90-degree angle at the bottom position of the push up.

Common Mistake #3 – Hand Positioning

If your hands are pointed slightly inward, as is often the case in how many people perform push ups, it usually encourages people to flare their arms out away from their sides, which is the issue we covered in mistake number one. Not to mention, pointing your hands inward also forces for your elbows to move out beyond your wrists in the manner I just addressed in mistake number two. In short, better hand placement encourages better elbow alignment and shoulder positioning.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

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