Proper push-up form
When doing a regular chest-focused push up, arm and elbow position is important to make sure you’re getting proper ension on the chest and avoiding injury.
In the first frame, you can see that my elbows are tucked in too close to my sides. This is more triceps focused and is not ideal for getting a good stretch in your chest at the bottom of your push up. It’s not wrong per se - just not ideal arm positioning for a chest focus.
In the second frame, notice how my elbows are flared way out away from my sides. They’re almost aligned with my shoulders, which is a prime way to impinge the shoulders. Unfortunately, people who are novices at the push up often adopt this technique because the range of downward motion is limited. You can fool yourself into thinking you’re doing a full push up, but you really cannot get a full range of motion with your arms at this angle.
In the third frame my upper arms are roughly at a 45 degree angle to my torso. This is the best arm/elbow positioning for effective chest activation, and is also safe on your shoulders. - 3 months ago