Best push-up form

[JohnStrong]

Hi, I recently had my push-up form corrected at a class. My upper arms were a bit too perpendicular to my body and the instructor informed me that shoulder issues can arise from this (and I have had shoulder issues). He taught me to angle my arms inward more, almost so the pits of my elbows were facing forward.

This form is difficult for me, but I'm trying it. I have been told in the past that I have long arms for my height, but I'm unsure if this is true — if it is, maybe this could make proper form more difficult?

In any case, just wanted the Darebee take on how to do lots of push-ups AND safe guard shoulder health. Thanks!

 

[Set Monje]

Push-Ups Guide

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When I see infographics on the form, I usually see elbows going out perpendicular to the body listed as more likely to injure, elbows 45degrees out from the body as more chest dominant, and elbows tucked against the body as more triceps dominant.

 

[Blair]

I’m also interested in the Darebee take on push-ups.

My list of healthy push-up characteristics is:

Core Features
- Engaged deep core
- Posterior tilt
- Firm glutes and quads
Arm Features
- Shoulder width (or slightly wider for standard)
- Elbows tucked inward (arrow arms)
- Soft elbows at top (avoid hyperextending)
Hand Features
- Fingers grip ground
- Hands turned away (R2:00 L10:00 O'clock)
Back Features
- Wide back
- Shoulder blades spread when pushing, close when lowering (protracted top, retracted bottom)
Head Features
- Chin tucked
- Neutral neck
- Gaze at the ground slightly ahead of you.

I really like Alex's push-up form tutorial on Calimove. He’s updated it a few times, but I still enjoy the early tutorial:

 

[JohnStrong]

I’m interested in the Darebee take on pushups.

My list of healthy push up characteristics is:

Core Features
- Engaged deep core
- Posterior tilt
- Firm glutes and quads
Arm Features
- Shoulder width (or slightly wider for standard)
- Elbows tucked inward (arrow arms)
- Soft elbows at top (avoid hyperextending)
Hand Features
- Fingers grip ground
- Hands turned away (R2:00 L10:00 O'clock)
Back Features
- Wide back
- Shoulder blades spread when pushing, close when lowering (protracted top, retracted bottom)
Head Features
- Chin tucked
- Neutral neck
- Gaze at the ground slightly ahead of you.

I really like Calimove’s push-up form tutorial by Alex. He’s updated it a times but I still enjoy the early tutorial:

Excellent video, addresses and demonstrates the issue I was asking about. Thanks!

 

[FlowersandPetals]

Hi, I recently had my push-up form corrected at a class. My upper arms were a bit too perpendicular to my body and the instructor informed me that shoulder issues can arise from this (and I have had shoulder issues). He taught me to angle my arms inward more, almost so the pits of my elbows were facing forward.

This form is difficult for me, but I'm trying it. I have been told in the past that I have long arms for my height, but I'm unsure if this is true — if it is, maybe this could make proper form more difficult?

In any case, just wanted the Darebee take on how to do lots of push-ups AND safe guard shoulder health. Thanks!

This is why I made it my goal this year to get better at doing pushups. I struggle with form and reps. Getting better at it, but for March I plan on doing more planks and side planks to help more with form. (Besides I’m getting tired of doing pushups every arm day)

 

[GentleOx]

I've always performed my pushups similarly to my bench press; most important feature is hands closer to your sides, elbows tucked into your body (as your instructor notes). I used to do loads of pushups as a kid and never experienced any shoulder quirks this way. I don't think the length of your arms makes you more prone to injury, but it does make them slightly more difficult to do for you, as your torso has more distance to travel before full extension, than say, with myself (I'm short, and have short arms).

 

[Laura Rainbow Dragon]

Great video @Blair . Thanks for posting! Also: great tips in your list.

A healthy body can handle doing push-ups with a wide variety of different arm placements: wide grip, diamond, archer, staggered, yoga style--ie.: with chaturanga dandasana, triceps, pseudo-planche, you can even mix it up from rep to rep as in accordion push-ups.

I think the most important tip for preventing injury is to maintain full body engagement and awareness. Use your legs, use your core, and keep your shoulders engaged throughout. (Do not allow your shoulders to collapse into your ears.) Most people will find keeping their middle or index finger pointed forward is easiest on their wrists, which will force an elbows pointed back position. But for shoulder safety, this is secondary to awareness and engagement.