⭕️3 PUSH UP VARIATIONS
✅ Push-ups will work wonders for your upper body, increasing the muscle size & strength of your overall arm/chest/serratus/core areas – BUT – of course, if you done right.
Doing push-ups with poor form offers weak results, or worse yet, it could cause an injury that makes any push-up uncomfortable.
Push-up form often falls apart at the elbow angle. When you bend your arms to lower into a standard push-up, the elbows should form a 45-degree angle with your torso. This gives you the most power and muscle-building effects for your chest.
Decreasing the angle will increase your triceps recruitment, making it an awesome exercise for arm muscles development. If you really want to target your triceps, you could even switch the surface at which your pushing yourself up: try doing them on a medicine ball to isolate & target your triceps more, study shows:
Anyway, for a standard push-up, place your hands a little wider than your shoulders and parallel to your armpit line. Bend your elbows, and keep them stacked over your wrists. If you bend them out widely so that they come out to the sides of or behind the wrists, you stress the elbow joint and reduce the effectiveness of the exercise, especially for your chest and shoulder activation.
❌ When it comes to injury & improper form, the position you don’t want your elbows to assume for push-ups is the excessively wide angles where the elbows point just out to the sides of the room. Asides from diminishing the muscles’ activation, it put your shoulders and elbows in a potentially injurious & weak position.
A long lever is less stable and less powerful than a short one. When you let your elbows flare out, you compromise your muscle’s ability to provide strength.