What To Know
- The wider elbow positioning in elbows out push ups allows for a greater range of motion, resulting in increased activation of the pectoralis major and minor muscles, the primary movers in chest exercises.
- Both elbows out and elbows in push ups are effective for building muscle, but elbows out push ups are more beneficial for chest development, while elbows in push ups emphasize triceps growth.
- Can I do both elbows out and elbows in push ups in the same workout.
Push ups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, triceps, and shoulders. However, there are two distinct variations in push up technique: elbows out and elbows in. This debate has sparked countless discussions among fitness enthusiasts, each claiming their preferred method is superior. In this comprehensive guide, we will delve into the pros and cons of both techniques, providing you with the insights to make an informed decision.
Elbows Out Push Ups: The Benefits
1. Increased Shoulder Stability
Performing push ups with elbows out engages the rotator cuff muscles, providing greater stability to the shoulder joint. This is particularly beneficial for individuals with shoulder pain or instability.
2. Enhanced Chest Activation
The wider elbow positioning in elbows out push ups allows for a greater range of motion, resulting in increased activation of the pectoralis major and minor muscles, the primary movers in chest exercises.
3. Reduced Elbow Strain
By keeping the elbows flared out, the stress on the elbow joints is reduced, minimizing the risk of pain or discomfort.
Elbows In Push Ups: The Advantages
1. Greater Triceps Engagement
Elbows in push ups emphasize the triceps brachii, the muscles located at the back of the upper arm. This variation is ideal for targeting tricep development specifically.
2. Enhanced Core Stability
The narrow elbow positioning in elbows in push ups requires greater core engagement to maintain proper form, improving overall abdominal strength and stability.
3. Increased Resistance
The reduced range of motion in elbows in push ups creates greater resistance, making them a more challenging variation for building muscle mass.
The Optimal Technique for Your Goals
The best technique for you depends on your individual goals and fitness level. If your primary objective is chest development and shoulder stability, elbows out push ups are the preferred choice. Conversely, if you aim to enhance triceps strength and core engagement, elbows in push ups are more suitable.
Which Variation Is Easier?
Elbows in push ups are generally considered easier than elbows out push ups due to the reduced range of motion and increased triceps involvement. This makes them a better option for beginners or individuals with limited upper body strength.
Which Variation Is More Effective?
Both elbows out and elbows in push ups are effective exercises, depending on your specific goals. Elbows out push ups are more effective for chest development, while elbows in push ups are more beneficial for triceps strength and core stability.
Common Mistakes to Avoid
1. Flaring Elbows Excessively
Avoid flaring your elbows out too wide, as this can put undue stress on the shoulder joints. Keep your elbows at a 45-degree angle to your body.
2. Allowing Elbows to Flare In
Similarly, ensure your elbows do not flare in too much during elbows out push ups. This can reduce chest activation and increase the risk of elbow pain.
3. Not Maintaining a Neutral Spine
Keep your spine in a neutral position throughout the movement, avoiding arching or rounding your back. This ensures optimal core engagement and reduces the risk of lower back pain.
4. Dipping Too Low
Avoid going too low during push ups, as this can put excessive stress on the shoulder joints and wrists. Lower yourself until your chest is just an inch or two off the ground.
Final Note: Finding the Right Technique for You
Ultimately, the best technique for you is the one that allows you to perform the exercise with proper form and without pain. Experiment with both elbows out and elbows in push ups to determine which variation aligns best with your goals and fitness level. By following proper technique and avoiding common mistakes, you can maximize the benefits of this versatile exercise.
Frequently Discussed Topics
1. Which technique is better for building muscle?
Both elbows out and elbows in push ups are effective for building muscle, but elbows out push ups are more beneficial for chest development, while elbows in push ups emphasize triceps growth.
2. Can I do both elbows out and elbows in push ups in the same workout?
Yes, you can incorporate both variations into your workout to target different muscle groups and improve overall strength and stability.
3. How many push ups should I do per set?
The number of push ups per set depends on your fitness level and goals. Beginners can start with 8-12 repetitions per set, while experienced individuals can aim for 15-20 repetitions or more.
