Elbow Push-up

Instructions

1
Start in a prone plank position with forearms on the ground, elbows aligned under shoulders, legs extended with toes on the floor, maintaining a neutral spine and straight body line from head to heels
2
Engage core muscles by bracing the abdominals as if preparing for impact. Keep shoulders packed down and back, maintain neutral head position looking at the floor slightly ahead
3
Slowly lower hips toward the ground by allowing the lower back to extend slightly, while maintaining elbow contact with the floor. Move only as far as flexibility and strength allow without compromising form
4
Contract abdominal muscles powerfully to raise hips back up and return to the neutral plank position. Avoid hyperextending the lower back at the top, maintaining alignment throughout
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Serratus Anterior, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Elbow Push-up is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

To maximize the Elbow Push-up , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Exercise Variations

  • Dumbbell Elbow Push-up
  • Cable Elbow Push-up
  • Banded Elbow Push-up

Beginner Tips

If you are new to the Elbow Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions