Push ups are one of the most effective exercises for building upper body strength. However, many people struggle with proper form and technique, which can lead to injury or ineffective workouts. One key aspect of push ups is the position of the elbows. In this article, we will discuss the benefits of keeping your elbows in during push ups and how to properly execute this technique.
What are Push Ups Elbows In?
Push ups elbows in is a technique where you keep your elbows close to your body throughout the entire movement. This is in contrast to the traditional push up form where the elbows flare out to the sides. By keeping your elbows in, you engage more of your triceps and chest muscles, leading to a more effective workout.
Benefits of Push Ups Elbows In
There are several benefits to using the push ups elbows in technique. First and foremost, it helps to prevent injury. When your elbows are flared out, you put more strain on your shoulders, which can lead to pain and injury over time. By keeping your elbows in, you also engage your triceps and chest muscles more, leading to a more effective workout.
Push ups elbows in also help to improve your form and posture. When you keep your elbows in, you engage your core muscles more, leading to better stability and alignment. This can help to reduce the risk of injury and improve your overall performance.
How to do Push Ups Elbows In
Now that you understand the benefits of push ups elbows in, let's talk about how to properly execute this technique. Here are the steps:
- Start in a plank position with your hands shoulder-width apart and your elbows close to your body.
- Lower your body down towards the ground while keeping your elbows close to your body.
- Push yourself back up to the starting position while maintaining proper form.
- Repeat for the desired number of reps.
It's important to focus on proper form and technique when doing push ups elbows in. Make sure to keep your core engaged, your back straight, and your elbows close to your body throughout the entire movement.
Common Mistakes to Avoid
There are several common mistakes that people make when doing push ups elbows in. Here are a few to avoid:
- Allowing your elbows to flare out to the sides
- Arching your back or allowing your hips to sag
- Dropping your head or looking up towards the ceiling
- Not engaging your core muscles
By avoiding these mistakes and focusing on proper form and technique, you can get the most out of your push ups elbows in workouts.
How to Incorporate Push Ups Elbows In into Your Workouts
Push ups elbows in can be incorporated into a variety of workouts to help build upper body strength and improve overall fitness. Here are a few ways to use this technique:
- As part of a full body workout routine
- Incorporated into a circuit training routine
- As part of a bodyweight workout
It's important to vary your workouts and include a mix of exercises to prevent boredom and improve overall fitness.
Conclusion
Push ups elbows in is a simple yet effective technique for building upper body strength and improving overall fitness. By keeping your elbows close to your body, you engage more of your triceps and chest muscles, leading to a more effective workout. Remember to focus on proper form and technique and avoid common mistakes to get the most out of your push ups elbows in workouts.