Push-Ups and elbows

[JoeJustice]

It would seem that a push-up is a simple, fairly self explanatory exercise. But small tweaks have a profound effect..

I usually do my push-ups like this...
http://www.baseops.net/basictraining/pushup1.jpg
Elbows out.

Recently I tweaked my form to do more of a yoga style push-ups going similar to the pose chaturanga....
http://www.yogacards.com/yoga-postures-2/yoga-postures-2/Chaturanga-Dandasana-S.jpg
This way you keep your elbows tight to your body. I feel this much, much more in my chest than I do with arms out.

So this gets me wondering; Which is the right way? And why does elbows out effect the chest more? It looks like elbows out would effect the chest more and elbows in would effect the tris more.

What are your thoughts?

-Joe

[blackbelt]

I have to wonder, even though the elbows in the top picture are angled out in the bottom position, are they also going back??

[tom]

For the last forty years I have been doing pushups with the elbows in because that is the correct path for my style of kruddy. I am tighter than the yoga dude. He is flairing a bit.

Body mechanics-wise, the pushup should be done with the elbows close in to prevent shoulder problems. However, many exercises are performed at less than optimum angles just for that reason, to hit the weaker muscles or hit other muscles.

That being said, do whatever you want. If done carefully, all styles are ok.

I have recently learned how to do elbows flaired out pushups. After forty years, they feel weird, but I'm careful. I feel it more in the front of the shoulders and chest. I feel my usual kind in the triceps.

Tom

[John Peterson]

Hey Joe,

That is certainly one good variation. But it's only a variation. I'm very triangular so in my case that variation hits my triceps far more than my pectorals.

---John Peterson

[mike]

From what I've read keeping the elbows 45 degrees out from the body (sort of a middle path between flared and in) is the most biomechanically saving method. I have to agree since that is the only position I don't feel any of my joints straining in during high rep sets.

[Nathan]

Hey Joe,

I personally find if I slightly flair my elbow out it works my chest more. But if I keep my arms at my side it works my triceps more. But all in all they both are good variations so I usually do both. Anyway good post Joe and All the best.

---Nathan

[kelbiz]

I really like mixing it up.

Elbows in or out, hands wide or narrow, palms flat on the floor or using chairs or pushup handles, feet on floor or elevated at various heights.

For me, this has helped tremendously in overall upper body development.

I also vary rep speed - from the moderately fast to the super slow ultra tension style.

Numbers vary daily. My minimum is 100, but i'll go up to 300 on occasion.

(I did 200 the other night watching Pacman dismantle the Golden Boy. Something about a fight that gets you to working out! Call it the 'Rocky Syndrome')

It's all good

Jack

[workout warrior]

Hey,
I just want to refresh this topic. Since I read one of justin p's posts
http://www.transformetrics.com/forum/showthread.php?p=4842#post4842
I always did push ups with my elbows tucked in and not flaring outside.

cheers

[Aaron Hoot]

During our workout we mix them up. Depending upon hand position determines if our elbows go out or scrape our side. I personally like the elbows in closer.

Aaron

[Kevin Nickerson]

I can't do elbows in..When I do them that way I feel it in my elbow and shoulder joints.I fflare them out 45 degrees or so.

[sillypup]

try doing the chest press with the iso belt on angles surrounding those angle you couldn't do on push ups to build surrounding strength.