Elbow Push up
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Deltoid Anterior, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Stretching
The elbow push up is a bodyweight core movement that primarily targets the rectus abdominis, with the front shoulders, glutes, obliques, chest (clavicular and sternal heads), and serratus anterior working to hold a rigid plank position. Performed on your forearms, it trains anti-extension core strength and full-body bracing without any equipment.
Elbow Push up: So führst du sie aus
- 1Kneel on the floor and place your forearms down with your elbows directly under your shoulders, hands roughly shoulder-width apart.
- 2Extend your legs back and rise onto your toes so your body forms a straight line from head to heels.
- 3Brace your abs hard, squeeze your glutes, and tuck your pelvis slightly so your lower back stays flat.
- 4Press your forearms and elbows into the floor, pushing the ground away to spread your shoulder blades and engage the serratus anterior.
- 5Hold this position with a neutral neck, eyes looking just past your hands, breathing steadily.
- 6Keep your hips level and avoid letting them sag or pike up throughout the set.
- 7Hold for your target time, then lower your knees to the floor under control to finish.
Technik-Tipps
- Drive your elbows down and slightly back into the floor to maximize tension through the abs and chest.
- Keep your glutes squeezed the entire time to lock the pelvis and protect your lower back.
- Actively push the floor away to round your upper back slightly, which fires the serratus anterior.
- Breathe in a steady rhythm rather than holding your breath, keeping your ribs pulled down toward your hips.
- Build duration gradually with shorter, strict holds before chasing longer times.
Häufige Fehler
- Letting the hips sag toward the floor, which shifts load off the abs and strains the lower back.
- Piking the hips up into an inverted V, which removes tension from the rectus abdominis and turns it into a rest position.
- Dropping or craning the head, which breaks the neutral spine line and can stiffen the neck.
- Placing the elbows too far forward of the shoulders, reducing stability and stressing the shoulder joint.
- Holding your breath, which spikes pressure and makes the brace harder to sustain.
Häufig gestellte Fragen
What muscles does the elbow push up work?
It primarily works the rectus abdominis (the core), with the front deltoids, glutes, obliques, chest (clavicular and sternal heads), and serratus anterior assisting to hold a rigid plank.
Is the elbow push up good for beginners?
Yes. It needs no equipment and the position is easy to scale — beginners can hold it from the knees first, then progress to a full plank on the toes as core strength builds.
How long should I hold the elbow push up?
Aim for strict 20–40 second holds for 3–4 rounds. Quality matters more than time: stop the set once your hips start to sag or pike.
Where should I feel the elbow push up?
You should feel it mainly in your abs as they fight to keep your spine straight, with support from your shoulders, glutes, and the muscles around your ribs. You should not feel it in your lower back.
