Elbow Push-Up
Build strength & stability! The Elbow Push-Up targets your core, shoulders, and triceps for a powerful upper body workout.
The Elbow Push-Up is a compound exercise that mainly works the core and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Elbow Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Secondary
Obliques; Lats (latissimus dorsi)
Elbow Push-Up Variations and Alternatives
How to do the Elbow Push-Up
Start by lying flat on your stomach on an exercise mat or stable surface.
Place your elbows directly under your shoulders with your forearms flat on the ground, palms facing down.
Push off your elbows and forearms, raising your body off the ground. Your toes should be tucked under, and your body should form a straight line from your heels to your head.
Keep your core engaged, not allowing your hips to sag or pike up toward the ceiling.
Hold this plank position for a moment while maintaining your breathing.
Lower your body back to the starting position by bending your elbows and slowly, with control, bringing your torso down to the floor.
Repeat the movement for your desired number of repetitions.
It's important to maintain proper form throughout the exercise to avoid strain or injury and engage the intended muscle groups effectively.
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Elbow Push-Up FAQs
What muscles does the Elbow Push-Up work?
The Elbow Push-Up mainly works the core and triceps, with help from the back. The main muscles are the rectus abdominis and triceps brachii.
What equipment do you need for the Elbow Push-Up?
None. The Elbow Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Elbow Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Elbow Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow Push-Up variations and alternatives?
Similar exercises include the Bear Push-Up, Body Up, Bodyweight Triceps Extension from Plank Position and Close-Grip Push-Up.
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