Elbow-In Push-Ups: Understanding, Benefits, and Proper Execution

How to do elbow in push ups?

The "elbow-in" push-up, often referred to as a close-grip or triceps push-up, is a highly effective bodyweight exercise that primarily targets the triceps brachii and the sternal head of the pectoralis major, while simultaneously engaging core stabilizers.

Understanding the Elbow-In Push-Up

The elbow-in push-up is a fundamental calisthenics movement distinguished by the close proximity of the elbows to the torso throughout the exercise. Unlike traditional or wide-grip push-ups where the elbows flare out to the sides, this variation emphasizes elbow extension and shoulder adduction, shifting the muscular emphasis significantly towards the triceps and the inner chest. It's a critical exercise for developing pushing strength, enhancing upper body stability, and improving lockout strength in various pressing movements.

Musculature Engaged

Executing the elbow-in push-up correctly recruits a specific set of muscles to achieve the desired movement and maintain stability.

• Primary Movers (Agonists):

  • Triceps Brachii: This three-headed muscle on the back of the upper arm is the primary elbow extensor, responsible for straightening the arm. Its activation is significantly higher in the elbow-in variation compared to wider grip push-ups.
  • Pectoralis Major (Sternal Head): The lower and inner portion of the chest muscle contributes significantly to adduction and flexion of the shoulder joint.
  • Anterior Deltoid: The front part of the shoulder muscle assists in shoulder flexion and internal rotation.

• Synergists and Stabilizers:

  • Serratus Anterior: Stabilizes the scapula (shoulder blade) against the rib cage, preventing "winging."
  • Rhomboids and Trapezius: Work to stabilize the scapula during the movement.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Essential for maintaining a rigid plank position, preventing hip sagging or excessive arching of the lower back.
  • Gluteals and Quadriceps: Contribute to maintaining the full-body tension required for a stable plank.

Benefits of the Elbow-In Push-Up

Incorporating the elbow-in push-up into your routine offers several distinct advantages:

• Enhanced Triceps and Inner Chest Development: The narrow hand placement and tucked elbows isolate the triceps and the sternal head of the pectoralis major more effectively than wider variations, leading to targeted strength and hypertrophy.
• Improved Shoulder Joint Health: By keeping the elbows tucked, the shoulders are maintained in a more internally rotated and adducted position, which can reduce stress on the shoulder joint and decrease the risk of impingement often associated with excessive external rotation and abduction in wide-grip presses.
• Increased Lockout Strength: Stronger triceps translate directly to improved lockout ability in exercises like the bench press, overhead press, and dips.
• Functional Strength: This movement pattern mimics many real-world pushing actions, contributing to overall functional upper body strength.
• Core Stability Demands: The narrow base of support challenges the core muscles more intensely to maintain a straight body line.

Proper Execution: Step-by-Step Guide

Mastering the elbow-in push-up requires attention to detail in form. Follow these steps for optimal execution:

1. Starting Position:

   • Begin in a high plank position on the floor.
   • Hand Placement: Place your hands directly under your shoulders, or slightly narrower, with fingers pointing forward. Your index fingers can be almost touching or just a few inches apart, depending on comfort and wrist mobility.
   • Body Alignment: Create a straight line from the crown of your head through your shoulders, hips, and heels. Engage your core, glutes, and quadriceps to maintain this rigid body line. Avoid sagging hips or an arched lower back.
   • Elbow Position: Crucially, ensure your elbows are pointing straight back or slightly angled towards your feet, not flaring out to the sides.

2. Descent Phase (Eccentric):

   • Inhale deeply.
   • Controlled Lowering: Slowly lower your chest towards the floor by bending your elbows. Maintain control throughout the movement.
   • Elbow Tracking: Keep your elbows tucked tightly against your sides, brushing your rib cage as you descend. They should not flare out.
   • Depth: Continue lowering until your chest is an inch or two from the floor, or as deep as your shoulder and elbow mobility allows without compromising form. Your upper arms should be parallel to the floor or slightly below.

3. Ascent Phase (Concentric):

   • Exhale powerfully.
   • Push Up: Drive through your palms and extend your elbows to push your body back up to the starting plank position.
   • Maintain Form: Keep your body rigid and your elbows tucked throughout the ascent. Avoid allowing your hips to sag or your back to arch.
   • Full Extension: Fully extend your arms at the top, but do not lock out your elbows excessively.

4. Breathing:

   • Inhale during the eccentric (lowering) phase.
   • Exhale during the concentric (pushing) phase.

Common Mistakes to Avoid

Even experienced individuals can fall prey to common errors that diminish the effectiveness or safety of the elbow-in push-up:

• Flared Elbows: The most common mistake, defeating the purpose of the exercise. If your elbows point outwards, you're performing a standard push-up, not an elbow-in variation. Focus on keeping them glued to your sides.
• Sagging Hips or Arched Back: This indicates a lack of core engagement and places undue stress on the lower back. Maintain a strong plank position throughout.
• Incomplete Range of Motion: Failing to lower your chest sufficiently reduces the muscle activation and benefits. Aim for your chest to be just above the floor.
• Neck Hyperextension: Looking too far forward or allowing your head to drop can strain your neck. Keep your neck in a neutral position, in line with your spine.
• Hand Placement Too Wide: If your hands are too wide, it becomes difficult to keep the elbows tucked. Experiment with a slightly narrower-than-shoulder-width grip.

Progression and Regression

The elbow-in push-up can be modified to suit various strength levels:

• Regressions (Easier):

  • Incline Elbow-In Push-Up: Perform the push-up with your hands elevated on a sturdy surface (e.g., counter, bench, steps). The higher the incline, the easier the exercise.
  • Knee Elbow-In Push-Up: Perform the movement from your knees instead of your toes, maintaining the straight line from head to knees.

• Progressions (Harder):

  • Decline Elbow-In Push-Up: Elevate your feet on a bench or box to increase the proportion of bodyweight lifted.
  • Weighted Elbow-In Push-Up: Add external load by placing a weight plate on your upper back (with assistance) or wearing a weighted vest.
  • Single-Arm Elbow-In Push-Up (Advanced): Progress to this highly challenging variation once significant strength is built.
  • Plyometric Elbow-In Push-Up: Explode upwards to lift your hands off the floor, potentially clapping in between.

Integrating into Your Routine

The elbow-in push-up is a versatile exercise that can be incorporated into various training protocols:

• Warm-up: A few sets of incline or knee variations can prime the triceps and chest.
• Strength Training: Include 3-5 sets of 8-15 repetitions as part of your upper body or push-day workout.
• Bodyweight Circuits: Integrate it into a full-body circuit for a challenging compound movement.
• Accessory Work: Use it as an accessory exercise to improve your bench press or overhead press lockout strength.

Conclusion

The elbow-in push-up is a powerful and efficient exercise for building triceps and inner chest strength, while simultaneously promoting shoulder health and core stability. By understanding the proper form, common pitfalls, and methods for progression, you can effectively integrate this valuable movement into your fitness regimen to unlock new levels of upper body strength and control. Prioritize form over quantity to maximize benefits and minimize injury risk.