Elbow Push Up
Elbow Push Up Exercise Description
The Elbow Push-Up (often called a forearm-to-high plank “up-down”) is a bodyweight press that blends upper-body strength with trunk stability. You transition between a forearm plank and a high plank while keeping a straight, rigid body line. Primary movers include the pectoralis major, triceps brachii, and anterior deltoids, with key support from the serratus anterior and other scapular stabilizers. The core—rectus abdominis, obliques, and deep stabilizers—works isometrically to resist spinal extension and hip rotation, while the glutes help maintain neutral pelvis. This drill reinforces proper shoulder positioning, scapular control, and full-body tension common to push-up patterns.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Serratus Anterior
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Stretching
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Inner Tricep, Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Elbow Push Up Exercise
‘- Set up in a forearm plank: elbows under shoulders, forearms parallel, hands flat or in light fists.
– Place feet hip-width or slightly wider to reduce torso sway; squeeze glutes and brace the abdomen.
– Maintain a neutral spine from head to heels; keep gaze down and neck long.
– “Push the floor away” to lightly protract the shoulder blades without shrugging.
– Press through one forearm to plant that hand directly under the same-side shoulder.
– Press through the second hand to reach a stable high plank, keeping the body rigid and hips level.
– Lower back to the forearms one side at a time, controlling the descent; place each elbow under its shoulder.
– Alternate which arm leads the press-up on each repetition to balance loading.
– Breathe continuously—exhale as you press to hands, inhale as you return to forearms.
– Avoid letting hips sag or pike, elbows flare excessively, or hands drift ahead of the shoulders.
Elbow Push Up Tips
‘- Start with elbows directly under your shoulders and forearms parallel to set a solid base.
– Place your feet hip-width or slightly wider to help reduce torso sway.
– Squeeze your glutes and brace your abdomen before you start moving.
– Maintain a neutral line from head to heels; keep your gaze down and neck long.
– “Push the floor away” to gently protract your shoulder blades without shrugging.
– As you press up, place each hand directly under its same-side shoulder.
– Keep your body rigid and hips level as you transition to and from the high plank.
– Control the descent back to your forearms, placing each elbow back under its shoulder.
– Alternate the lead arm each rep to balance the loading on both sides.
– Breathe continuously—exhale as you press to your hands, inhale as you return to your forearms.
– Avoid letting your hips sag or pike, elbows flare too far out, or hands drift ahead of your shoulders.
Elbow Push Up Beginner Introduction
The Elbow Push-Up is a dynamic bodyweight push variation that links a low plank on the forearms with a straight-arm plank position. Rather than staying still, the body shifts up and down between these two support points while maintaining a long, braced line from head to heels. This creates a moving plank that feels both like a press and a stability challenge, using only bodyweight and the floor.
The movement places strong emphasis on the chest, triceps, and front shoulders, while muscles around the rib cage help guide smooth shoulder motion. At the same time, the abs, side abs, and deeper core work hard to prevent the lower back from dipping or twisting as the arms alternate. The glutes play a supporting role by helping the hips stay steady, so the whole body moves as a single unit. Because of this blend of pressing strength and anti-rotation control, this drill closely mirrors the tension and shoulder position used in solid, well-organized push-ups.