Elbow Push Up
Description
The elbow push-up is a unique pressing exercise where you start in a forearm plank position and press up to a high plank by extending at the elbows. The short range of motion heavily targets the triceps and forces tremendous core engagement to maintain the body line throughout the transition.
Equipment Required
Elbow Push Up Instructions
- Start in a forearm plank position — elbows under shoulders, body in a straight line from heels to head.
- Brace your core hard. Squeeze your glutes.
- Press your right palm into the floor and extend your right arm to high plank.
- Press your left palm into the floor and extend your left arm. You are now in a full high plank.
- Lower back down by bringing your right elbow to the floor, then your left elbow.
- You return to the forearm plank position.
- Repeat. Alternate which arm leads each rep for balanced loading.
- Maintain a perfectly straight body line throughout — no hip rocking or sagging.
Elbow Push Up Form & Visual
Elbow Push Up Benefits
- Heavy tricep engagement through partial range
- Tremendous anti-rotation core demand
- Trains the transition between forearm and high plank
- No equipment needed
- Builds core strength and stability
- Excellent finisher for upper body or core workouts
Elbow Push Up Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major
- Core (anti-rotation, anti-extension)
- Serratus anterior
Elbow Push Up Variations & Alternatives
- Standard Push-Up
- Front Plank (forearm)
- Plank Push-Up Row
- Knee-Down Elbow Push-Up (regression)
- Single-Side Elbow Push-Up
