Elbow Pushup (Commando Pushup): Step-by-Step Guide, Benefits, and Form

How to do an elbow pushup?

The "elbow pushup," often referred to as a Commando Pushup or Plank Up, is a dynamic exercise that transitions from a forearm plank to a high plank, effectively engaging the core, shoulders, and triceps while enhancing stability and body control.

Understanding the "Elbow Pushup"

The term "elbow pushup" can sometimes be used ambiguously. In the context of a standard pushup, it often refers to maintaining proper elbow tuck (keeping elbows closer to the body) to optimize shoulder health and triceps engagement. However, when referring to a distinct exercise, the "elbow pushup" most commonly describes the Commando Pushup (also known as a Plank Up, Plank Walk, or Plank to Pushup). This exercise involves moving from a forearm plank position to a high plank position, and then back down, using the arms to push and lower the body. This article will focus on the Commando Pushup as the primary interpretation of "elbow pushup" due to its unique dynamic movement originating from the elbows.

Muscles Worked

The Commando Pushup is a full-body exercise with significant emphasis on:

• Core Muscles: Rectus abdominis, obliques, transverse abdominis (for stabilization).
• Shoulder Stabilizers: Deltoids (anterior, medial, posterior), rotator cuff muscles.
• Arm Muscles: Triceps brachii, biceps brachii (stabilization).
• Chest Muscles: Pectoralis major (secondary stabilization and assistance in the push).
• Back Muscles: Latissimus dorsi, rhomboids, trapezius (for shoulder and scapular stability).
• Glutes and Quadriceps: Engaged isometrically to maintain a rigid body line.

Step-by-Step Guide: Performing the Commando Pushup

Follow these steps for a safe and effective Commando Pushup:

Preparation

1. Start in a Forearm Plank: Begin by lying face down on the floor. Place your forearms on the ground, parallel to each other, with elbows directly under your shoulders.
2. Lift into Plank: Engage your core, glutes, and quadriceps to lift your body into a straight line from head to heels. Your body should form a rigid plank, with your weight supported on your forearms and toes. Ensure your hips are not sagging or piking up.

Execution

1. Lead with One Hand: From the forearm plank, place one hand flat on the floor directly under your shoulder, as if you were about to do a standard pushup.
2. Push Up: Immediately follow by placing the other hand flat on the floor under its respective shoulder, pushing yourself up into a high plank position. Your arms should be straight, and your body should still maintain a rigid straight line from head to heels. Avoid rocking or twisting your hips.

Return

1. Lower with Control: From the high plank, lower yourself back down to a forearm plank, leading with the same arm that initiated the push-up. Place your forearm back on the ground, elbow directly under the shoulder.
2. Complete the Rep: Immediately follow by lowering the other forearm back to the starting position. This completes one full repetition.
3. Alternate Lead Arm: For the next repetition, lead with the opposite arm to ensure balanced strength development. For example, if you led with your right arm going up, lead with your left arm going down and then up again for the next rep.

Proper Form and Technique Cues

Maintaining impeccable form is crucial to maximize benefits and prevent injury.

• Core Engagement: Actively brace your abdominal muscles throughout the entire movement. Imagine pulling your belly button towards your spine. This prevents your hips from sagging or piking.
• Elbow Position: When pushing up, ensure your hands are placed directly under your shoulders. As you lower, your elbows should track close to your body, not flare out excessively.
• Hip Stability: Keep your hips as still and level as possible. Avoid excessive rocking or twisting from side to side. Think of your body as a single, rigid unit.
• Shoulder Stability: Maintain active shoulders. Don't let your shoulder blades "wing" or collapse. Keep your shoulders packed down and away from your ears.

Benefits of Incorporating Commando Pushups

Adding Commando Pushups to your routine offers several advantages:

• Enhanced Core Strength: The dynamic nature of the movement challenges your core stabilizers more than a static plank.
• Improved Shoulder Stability: It trains the shoulder girdle to stabilize under dynamic load, which is beneficial for many other upper body exercises.
• Increased Functional Strength: Mimics movements used in daily life and sports, improving overall body control and coordination.
• Upper Body Endurance: Builds endurance in the triceps, shoulders, and chest.
• Versatility: Can be scaled for various fitness levels.

Common Mistakes to Avoid

Be mindful of these common errors to ensure safety and effectiveness:

• Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement and puts undue stress on your lower back.
• Rocking Side-to-Side: Excessive hip rotation or side-to-side rocking suggests a lack of core stability and control. Focus on keeping your hips square to the floor.
• Flaring Elbows: While less common in the lowering phase of a Commando Pushup, if you find your elbows flaring wide as you transition to the high plank, adjust your hand placement to be directly under your shoulders.
• Rushing the Movement: Performing the exercise too quickly can compromise form and reduce muscle engagement. Focus on controlled, deliberate movements.
• Leading with the Same Arm: Consistently leading with one arm can lead to muscular imbalances. Remember to alternate your lead arm with each repetition.

Variations and Progressions

Modify the Commando Pushup to match your current fitness level:

• Knee-Assisted: If maintaining a straight body line on your toes is too challenging, perform the exercise with your knees on the ground. Ensure your hips are still in line with your shoulders and knees.
• Elevated Hands: Perform the movement with your hands (in the high plank phase) on an elevated surface like a sturdy box or bench. This reduces the load.
• Adding a Pushup: For an increased challenge, perform a full pushup once you reach the high plank position, before returning to the forearm plank.
• Single Arm Plank Up: Once proficient, try lifting into the high plank using only one arm for the push-up, then lowering with the other. This is an advanced variation requiring significant core and shoulder strength.

Who Should Do This Exercise?

The Commando Pushup is an excellent exercise for:

• Fitness Enthusiasts: Looking to enhance core stability, upper body strength, and functional fitness.
• Athletes: Seeking to improve body control, shoulder stability, and muscular endurance relevant to their sport.
• Individuals: Aiming to progress beyond static planks and introduce dynamic movement to their core and upper body training.
• Personal Trainers: As a versatile exercise to include in client programs for various goals.

When to Consult a Professional

While the Commando Pushup is a beneficial exercise, consider consulting a qualified personal trainer, physical therapist, or healthcare professional if you:

• Experience pain (especially in the shoulders, wrists, or lower back) during or after the exercise.
• Have pre-existing shoulder, wrist, or elbow conditions.
• Are unsure about your form and need personalized guidance.
• Are struggling to progress or feel like you've hit a plateau.

Proper technique is paramount to safely and effectively execute the Commando Pushup and reap its many benefits.