Elbow lift
The elbow lift / reverse push up is a highly effective exercise that targets multiple muscle groups, including the triceps, shoulders, chest, and core. This compound movement improves upper body strength and stability, crucial for athletes requiring dynamic arm and shoulder actions. It's excellent for enhancing muscle endurance and coordination. By engaging the core throughout the movement, it also aids in improving overall body control and balance. Athletes benefit from the functional fitness gains, enhancing performance in various sports that demand upper body power and endurance.
| Primary muscle group: | Back |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
22
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Place two low chairs side by side, with a gap between them.
- 2Sit between the chairs, on the floor, with your legs straight.
- 3Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid.
- 4Exhale and press the backs of your upper arms down onto the chairs to lift your body.
- 5Hold for a count of two and squeeze your back muscles.
- 6Inhale as you lower your body to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Maintain Good Posture: Ensure your back is straight and your core is engaged. This helps to stabilize your body and prevent strain on your lower back.
Controlled Movements: Perform the lift in a slow, controlled manner. Avoid using momentum, which can lessen the effectiveness of the exercise and increase the risk of injury.
Breathing: Exhale as you lift your elbows and inhale as you return to the starting position. Proper breathing helps maintain a steady rhythm and improves muscle engagement.
Shoulder Alignment: Keep your shoulders down and away from your ears. This minimizes shoulder strain and ensures the target muscles are engaged correctly.
Use Appropriate Weights: Start with lighter weights to master the form. Gradually increase the weight as you become more comfortable with the exercise to avoid overloading your muscles and joints.
Neutral Wrist Position: Keep your wrists in a neutral position to avoid undue stress. Avoid bending your wrists excessively, which can lead to discomfort or injury.
Engage Core Muscles: Keeping your core tight throughout the exercise not only helps in maintaining balance but also provides additional support to your back.
Focus on the Deltoids: Concentrate on squeezing your deltoid muscles at the peak of the lift. This ensures that the target muscles are being effectively worked.
Avoid Hyperextension: Don’t lift your elbows too high. Lifting them just above shoulder level is sufficient and reduces the risk of shoulder impingement.
Joint Mobility: Ensure your range of motion is comfortable. If you experience pain in your shoulder joints, reduce the range of motion to stay within a pain-free range.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
