What is elbow flare and why is it a problem during push-ups?

Elbow flare is when elbows point directly out to the sides during push-ups, which is problematic because it increases the risk of shoulder impingement, rotator cuff strain, and anterior shoulder pain, while also reducing the effectiveness for the chest and triceps muscles.

What is the ideal elbow angle for push-ups?

The ideal elbow angle during a push-up is approximately 45 to 60 degrees relative to your torso, creating an "arrow" or "A" shape when viewed from above, rather than a "T" shape.

How should I position my hands for proper push-up form?

For proper push-up form, position your hands slightly wider than shoulder-width apart, with fingers pointing forward or slightly outward (up to 15 degrees), and the heel of your hand roughly in line with your armpit.

What muscles are key to engage to prevent elbow flare?

Key muscles to engage to prevent elbow flare include the pectoralis major and triceps brachii as primary movers, and stabilizers such as the serratus anterior, rhomboids, trapezius, rotator cuff, latissimus dorsi, and core musculature.

What are some progressive strategies to improve push-up form and prevent flare?

To improve push-up form and prevent flare, you can use progressive strategies like wall push-ups, incline push-ups, knee push-ups, eccentric push-ups (slow lowering), paused push-ups, or band-assisted push-ups to build strength and motor control.

How to Prevent Elbow Flare During Push-Ups?

How do you not flare your elbows when pushing ups?

Preventing elbow flare during push-ups is critical for joint health and muscular efficacy, primarily achieved by optimizing hand placement, tucking the elbows to a 45-60 degree angle relative to the torso, and actively engaging the shoulder stabilizers and latissimus dorsi.

Understanding Elbow Flare: Why It's a Problem

Elbow flare, characterized by the elbows pointing directly out to the sides, is a common and detrimental form error during push-ups. It significantly alters the biomechanics of the movement, shifting stress away from the intended muscle groups and onto vulnerable joints.

Biomechanics of Flared Elbows: When elbows flare, the humerus (upper arm bone) moves into excessive internal rotation and abduction at the shoulder joint. This position compromises the optimal line of pull for the pectoralis major and triceps brachii, reducing their mechanical advantage.
Increased Injury Risk:
- Shoulder Impingement: The head of the humerus can compress the soft tissues (rotator cuff tendons, bursa) in the subacromial space, leading to pain and inflammation.
- Rotator Cuff Strain: The rotator cuff muscles, particularly the supraspinatus, are put under undue stress in this internally rotated, abducted position.
- Anterior Shoulder Pain: Increased stress on the anterior deltoid and shoulder capsule.
- Wrist and Elbow Strain: Suboptimal force distribution can also transfer stress down the kinetic chain.
Reduced Effectiveness: Flared elbows diminish the activation of the chest (pectoralis major) and triceps brachii, which are the primary movers of the push-up. Instead, the anterior deltoid often becomes overactive, leading to less efficient muscle development and increased fatigue in the front of the shoulders.

The Ideal Push-Up Position: A Foundation for Success

Achieving the correct push-up form begins even before you initiate the movement, focusing on foundational body alignment and joint positioning.

Hand Placement:
- Position hands slightly wider than shoulder-width apart.
- Fingers should point forward or slightly outward (up to 15 degrees) for wrist comfort.
- The heel of your hand should be roughly in line with your armpit when viewed from above.
Body Alignment:
- Assume a rigid plank position from head to heels.
- Engage your core muscles (transverse abdominis, obliques) to prevent sagging hips or piking (hips too high).
- Maintain a neutral spine, avoiding excessive arching or rounding of the lower back.
Scapular Stability:
- Protraction: Allow your shoulder blades to spread slightly apart at the top of the movement.
- Depression: Actively pull your shoulder blades down away from your ears. This engages the lower trapezius and latissimus dorsi, crucial for shoulder stability.

Correcting Elbow Flare: Step-by-Step Guidance

The key to preventing elbow flare lies in conscious control and proper muscle engagement throughout the entire range of motion.

The "Arrow" or "A" Shape Analogy:
- Visualize your body from an overhead perspective. As you descend, your arms should form an "arrow" pointing towards your feet, or an "A" shape, rather than a "T" shape (which indicates flared elbows).
Elbow Tuck Angle:
- Aim to keep your elbows tucked at approximately 45 to 60 degrees relative to your torso. They should not be directly alongside your body (too tucked) nor perpendicular to it (flared).
Shoulder Depression and Retraction (Initial Phase):
- Before you begin the descent, think about "setting" your shoulders: pull them slightly back and down. This pre-tensions the stabilizing muscles.
Chest Lead:
- As you lower yourself, focus on bringing your chest towards the floor, not your head. This helps maintain the proper elbow angle and engages the pectorals more effectively.
Proprioceptive Cues:
- "Screw your hands into the floor": Imagine rotating your hands externally against the floor without actually moving them. This activates the lats and rotator cuff, helping to stabilize the shoulder in a more favorable position.
- "Pull yourself to the floor": Instead of just letting gravity take over, actively engage your latissimus dorsi to control the eccentric (lowering) phase. This helps guide the elbows into the tucked position.
- "Elbows back, not out": A direct and simple cue to reinforce the desired movement path.

Muscular Engagement: The Driving Force

Understanding which muscles should be working allows for better mind-muscle connection and form correction.

Primary Movers:
- Pectoralis Major: The large chest muscle, responsible for horizontal adduction and shoulder internal rotation.
- Triceps Brachii: The muscle on the back of the upper arm, responsible for elbow extension.
- Anterior Deltoid: The front part of the shoulder muscle, assists in shoulder flexion and internal rotation.
Key Stabilizers:
- Serratus Anterior: Essential for scapular protraction and upward rotation, preventing "winging" of the shoulder blades.
- Rhomboids & Trapezius: Help stabilize and retract the scapulae.
- Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Crucial for dynamic stability of the glenohumeral joint.
- Latissimus Dorsi: This large back muscle plays a significant role in depressing the shoulder and assisting in internal rotation, which helps to pull the elbows into the tucked position during the descent.
- Core Musculature: Prevents unwanted movement in the trunk and pelvis.

Progressive Strategies and Drills

If you struggle with maintaining proper form, progressive overload and specific drills can help you build the strength and motor control needed.

Wall Push-Ups: Stand facing a wall, hands on the wall. This reduces the load significantly, allowing you to practice the correct elbow tuck and shoulder mechanics.
Incline Push-Ups: Perform push-ups with your hands elevated on a stable surface (e.g., bench, box, sturdy table). The higher the elevation, the easier the exercise. Gradually decrease the incline as your strength and form improve.
Knee Push-Ups: From the floor, lower your knees to reduce the load. Focus on maintaining a straight line from your head to your knees, ensuring core engagement.
Eccentric Push-Ups: Start in the top push-up position and slowly lower yourself to the floor over 3-5 seconds, maintaining the correct elbow tuck. Once at the bottom, reset and repeat. This builds strength in the lowering phase.
Paused Push-Ups: Perform a push-up, pausing for 1-2 seconds at the bottom with your chest just above the floor, ensuring your elbows are properly tucked. This reinforces the correct position under tension.
Band-Assisted Push-Ups: Loop a resistance band around a stable anchor point and under your chest. The band assists with the concentric (pushing up) phase, allowing you to focus on controlled descent and elbow positioning.

Common Mistakes to Avoid

Beyond elbow flare, other errors can compromise push-up effectiveness and safety.

Too Wide Hand Placement: While some variation is acceptable, hands placed excessively wide can exacerbate elbow flare and increase shoulder stress.
Shoulder Shrugging/Elevation: Allowing your shoulders to creep up towards your ears during the movement compromises scapular stability and can lead to neck and shoulder pain.
Lack of Core Engagement: If your hips sag or pike, your core is not properly engaged, leading to a loss of full-body tension and potential lower back strain.
Rushing Reps: Performing repetitions too quickly often leads to a breakdown in form, sacrificing quality for quantity. Focus on controlled, deliberate movements.

When to Seek Professional Guidance

While this guide provides comprehensive advice, persistent pain or an inability to correct form despite diligent effort warrants professional consultation. A qualified personal trainer, physical therapist, or kinesiologist can assess your individual biomechanics, identify specific weaknesses, and provide tailored corrective strategies. This is especially important if you have a history of shoulder injuries or pre-existing conditions.

Push-Ups: Preventing Elbow Flare, Improving Form, and Avoiding Injury