Performing a push up normal, You need to keep elbows in a neutral position involves maintaining a specific alignment of your elbows to reduce stress on the joints and engage the muscles more effectively. Here’s a step-by-step guide:
Video Instructions on How to Do Push-ups
Push-up with Elbow-Neutral Position:
Starting Position:
- Setup: Begin by getting into a standard push-up position.
- Place your hands on the floor slightly wider than shoulder-width apart.
- Ensure your wrists are aligned with your shoulders.
- Your body should form a straight line from your head to your heels.
Execution: 2. Elbow Position: Instead of flaring your elbows outward, keep them close to your torso. The goal is to maintain a more neutral alignment.
- Tuck your elbows at about a 45-degree angle to your body. Avoid letting them flare out to the sides.
- Lowering Phase:
- Lower your body towards the floor by bending your elbows.
- Keep your body straight and maintain a neutral spine throughout the movement.
- Bottom Position:
- Hover just above the ground without letting your chest touch.
- Ensure your elbows are still in a neutral position, not flaring out.
- Upward Phase:
- Push through your palms to straighten your arms and return to the starting position.
- Maintain the neutral alignment of your elbows as you push up.
Tips:
- Engage your core throughout the exercise to keep your body stable.
- Focus on the quality of the movement rather than speed.
- If you feel strain on your wrists, make sure your hands are positioned properly and consider using push-up handles or parallettes.
Common Mistakes to Avoid:
- Allowing the elbows to flare out excessively.
- Sagging or arching the lower back.
- Dropping the head or looking up.
This variation of the push-up emphasizes proper alignment of the elbows, which can help prevent shoulder issues and maximize the effectiveness of the exercise. As always, listen to your body, and if you experience pain (other than the typical muscle fatigue), consider consulting with a fitness professional or healthcare provider.
