Flared Elbows Push-ups

Flared Elbows Push-ups: A Comprehensive Guide

Push-ups are a classic exercise that can help strengthen the chest, shoulders, triceps, and core. There are many variations of push-ups that target different muscle groups and provide unique benefits. One such variation is the flared elbows push-up, which is a more advanced version of the traditional push-up. In this article, we will explore the flared elbows push-up in depth, including its benefits, proper technique, and common mistakes to avoid. But first, let’s start with 8 interesting facts about this challenging exercise.

Interesting Fact #1: Flared elbows push-ups target the chest muscles more intensely than regular push-ups. By allowing your elbows to flare out to the sides as you lower your body to the ground, you engage the chest muscles more effectively.

Interesting Fact #2: Flared elbows push-ups also work the triceps muscles more than traditional push-ups. The wider hand placement and elbow position put more emphasis on the triceps, helping to build strength and definition in this muscle group.

Interesting Fact #3: Flared elbows push-ups can help improve shoulder stability and mobility. By allowing your elbows to flare out, you engage the shoulders more during the exercise, which can help strengthen the muscles surrounding the shoulder joint.

Interesting Fact #4: Flared elbows push-ups require more core stability than traditional push-ups. The wider hand placement and elbow position challenge the core muscles to work harder to stabilize the body during the exercise.

Interesting Fact #5: Flared elbows push-ups can help improve overall upper body strength. By targeting the chest, shoulders, triceps, and core muscles, this exercise provides a comprehensive upper body workout that can help you build strength and muscle definition.

Interesting Fact #6: Flared elbows push-ups are a great way to challenge yourself and break through plateaus in your fitness routine. By adding this advanced variation to your push-up routine, you can continue to progress and see improvements in your strength and muscle tone.

Interesting Fact #7: Flared elbows push-ups can be modified to suit your fitness level. If you’re a beginner, you can start by performing the exercise on your knees or by using a higher surface, such as a bench or step, to reduce the intensity. As you get stronger, you can gradually progress to performing the exercise on your toes.

Interesting Fact #8: Proper form is crucial when performing flared elbows push-ups to avoid injury and maximize the benefits of the exercise. Make sure to keep your body in a straight line from head to heels, engage your core muscles throughout the movement, and lower your chest to the ground with control.

Now that we’ve covered some interesting facts about flared elbows push-ups, let’s dive into the proper technique for performing this exercise.

To perform a flared elbows push-up:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your elbows pointing out to the sides.
2. Engage your core muscles and keep your body in a straight line from head to heels.
3. Lower your chest towards the ground by bending your elbows out to the sides.
4. Keep your elbows flared out as you lower your body, making sure to maintain a straight line from head to heels.
5. Push through your palms to raise your body back to the starting position.
6. Repeat for the desired number of repetitions.

Common mistakes to avoid when performing flared elbows push-ups include:

1. Allowing the hips to sag or lift up during the exercise, which can put strain on the lower back.
2. Dropping the head or looking up towards the ceiling, which can strain the neck.
3. Not engaging the core muscles, which can lead to poor form and reduced effectiveness of the exercise.
4. Flaring the elbows too wide, which can put strain on the shoulders and increase the risk of injury.
5. Relying on momentum or swinging the body to complete the exercise, which can reduce the effectiveness of the movement.

Now, let’s address some common questions about flared elbows push-ups:

1. Are flared elbows push-ups safe for beginners?
Yes, flared elbows push-ups can be safe for beginners as long as proper form is maintained and modifications are made to reduce the intensity of the exercise.

2. How can I modify flared elbows push-ups to make them easier?
You can modify flared elbows push-ups by performing the exercise on your knees or by using a higher surface, such as a bench or step, to reduce the intensity.

3. How can I make flared elbows push-ups more challenging?
You can make flared elbows push-ups more challenging by increasing the number of repetitions, slowing down the tempo of the exercise, or adding resistance, such as a weight plate or resistance band.

4. How many sets and repetitions should I do for flared elbows push-ups?
The number of sets and repetitions for flared elbows push-ups will depend on your fitness level and goals. Start with 3 sets of 10-12 repetitions and adjust as needed.

5. Can flared elbows push-ups help me build muscle?
Yes, flared elbows push-ups can help build muscle in the chest, shoulders, triceps, and core when performed with proper form and consistency.

6. How often should I include flared elbows push-ups in my workout routine?
You can include flared elbows push-ups in your workout routine 2-3 times per week, allowing for adequate rest and recovery between sessions.

7. Are flared elbows push-ups better than traditional push-ups?
Flared elbows push-ups target the chest and triceps muscles more intensely than traditional push-ups, making them a great variation to incorporate into your routine for added challenge and muscle engagement.

8. Can flared elbows push-ups help improve my bench press strength?
Flared elbows push-ups can help improve bench press strength by targeting the chest and triceps muscles, which are key muscles used during the bench press exercise.

9. Should I feel pain in my shoulders when performing flared elbows push-ups?
You should not feel pain in your shoulders when performing flared elbows push-ups. If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or healthcare provider.

10. How can I prevent wrist pain when performing flared elbows push-ups?
To prevent wrist pain when performing flared elbows push-ups, make sure to distribute your weight evenly through your palms and fingers, and avoid locking out your elbows at the top of the movement.

11. Can I do flared elbows push-ups if I have a shoulder injury?
If you have a shoulder injury, it’s best to consult with a healthcare provider before performing flared elbows push-ups to ensure that the exercise is safe for your condition.

12. Are flared elbows push-ups suitable for women?
Yes, flared elbows push-ups are suitable for women and can help strengthen the chest, shoulders, triceps, and core muscles.

13. Can flared elbows push-ups help improve posture?
Flared elbows push-ups can help improve posture by strengthening the muscles that support good posture, such as the chest, shoulders, and core muscles.

14. Should I perform flared elbows push-ups before or after my main workout?
You can perform flared elbows push-ups either before or after your main workout, depending on your preference and fitness goals. Just make sure to warm up properly before starting the exercise.

15. Can I do flared elbows push-ups if I have wrist pain?
If you have wrist pain, you may want to avoid flared elbows push-ups or modify the exercise by using push-up handles or performing the exercise on your fists to reduce wrist strain.

16. How long does it take to see results from flared elbows push-ups?
The time it takes to see results from flared elbows push-ups will vary depending on your fitness level, consistency, and diet. With regular practice and proper form, you can start to see improvements in strength and muscle tone within a few weeks.

In conclusion, flared elbows push-ups are a challenging and effective exercise that can help strengthen the chest, shoulders, triceps, and core muscles. By incorporating this advanced variation into your workout routine and focusing on proper form, you can reap the benefits of improved upper body strength, muscle definition, and shoulder stability. Whether you’re a beginner looking to build strength or an experienced athlete looking to break through plateaus, flared elbows push-ups are a great addition to any fitness routine. Remember to listen to your body, start with modifications if needed, and consult with a fitness professional if you have any concerns or injuries. With dedication and consistency, you can master the flared elbows push-up and achieve your fitness goals.

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