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Elbow Pain With Push Ups? Do This! Redefining Strength

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Rating: 4.0; Vote: 1

Elbow Pain With Push Ups? Do This! Pain can be a result of improper form, especially when it comes to elbow pain during push ups. We may be rocking out on our hands, lifting our thumbs up off the ground, or letting our elbows flare way up by our shoulders. Both of these can lead to overload that results in elbow pain. But what if your push up form looks spot on and you-re still feeling that annoying, nagging elbow pain after your push up workouts? What-s going on and what can you do to fix it? Often injuries are a sign that an area has become overloaded and overworked. And in the case of our elbows, this can actually happen because of immobility or instability at our wrist or shoulders. Because of a lack of mobility or stability at one of these two other joints, our body compensates to mimic that proper looking movement pattern. So often the more advanced we are, the more we can -hide- improper recruitment patterns behind proper form. If you lack proper wrist extension during push ups, you will seek out the mobility you need further up your arm to still replicate that movement. Not to mention you-ll end up overusing muscles in an attempt to still stabilize and perform the movement without the proper mobility to engage muscles correctly. It-s why you may find if you do a push up with a mat under the heel of your palm or a neutral grip push up off of stands or on your knuckles, the elbow pain goes away. Same principle applies to shoulder issues. Shoulder mobility and stability issues can also lead to elbow overload during push ups. It-s why you may even find trying to use proper form hurts worse than letting your elbows flare up by your shoulders and your hands turn in. It-s also why you may be able to work around pain by using a closer grip push up as it requires less mobility and scapular control. But as much as we DO want to use variations and modifications to work around our pain, we need to address the underlying causes. This helps us prevent future injury and even allows us to do all of the fun moves out there instead of feeling limited! That-s why I wanted to share this amazing mobility series you can do as part of your warm up before your push up workout. It-s 3 moves to include prior and can literally just take 2 minutes. This quick series will help you improve your wrist extension and shoulder and scapular mobility and stability so your elbows don-t suffer the consequences during push ups of issues at these other two joints!
Date: 2022-03-30

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Comments and reviews: 10

Tom
Great tips. I would point out that there could be a strength issue causing you to compensate with other muscles. Just like with a barbell, you would need to lower the weight to fix it property. While not exactly the same, switching to knee pushups is a good way to lessen the resistance and work on feeling all the upper body muscles that contribute to your form. Based on my tests with a scale, switching from normal to knee pushups reduces the resistance from around 70% of your bodyweight to around 50% of your bodyweight. It also removes your ability to compensate subconsciously using the angle of your ankles. Many people don-t take the knee push-up seriously, but as a guy over 200 lbs, I-ve always included it in my push-up warmup for the same reason that I wouldn-t want to start benching with 140 lbs on the bar.
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Jon
I love this video! I do the wrist stretch [ + palms up, fingers back ] and the back lift via locust pose w relaxed gluts, but no lat rolling! [I do a lot of dips and pull ups] can't wait to try it! On another note: What are you doing for a sports bar these days? Epic isn't making the best bar in the world anymore! I spent over a year trying to find a truly healthy sports and they decided to stick with the beef-jerky and throw the peanuts and dates to the wind! It even had cage free egg whites! Chickens everywhere are going out of their minds! Anyways, I digress; ) Suggestions? [usin rx and oatmega for now: )
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superharryboy
I've been getting this slight pain, like I'm getting slightly electrocuted right below the elbow and runs through the back of my forearm while doing push ups and any exercise that I have to move the arm in a push-up-like form. The elbow doesn't hurt, it's below it and runs through the back of the forearm. It's weird.
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Michael
My elbow pain is from an old Golfers Elbow injury that resulted in my right arm not being able to completely straighten out. It would require surgery to correct and I'd probably lose functionality for a while and have to rebuild. So I generally use machines to get in a chest press.
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noel
Avoid elbow push-up pain: realize push-ups are an ab-tricep-pectoral movement; activate only the abs triceps and pectorals, without flexing biceps or back muscles at all: no matter how pro you are, this is real advice; don't unconsciously counter-flex simple exercises.
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Tammy
Hi! Push ups are so difficult for me to do. I can do few on my knees. Does chest weight lift would be an alternative to develop more strengh in order to do push ups? Not even think about a pull up! Imposible for me Thanks!
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Furkan/Design-Art
This is the best video I found to fix the pain problem. There is no Problem in the elbow. People should fix their back posture, stretch serratus anterior and do rotator cuff exercises
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detache
This video was so enlightening! I've never been able to do push ups my entire life due to shoulder pain and I only recently noticed that I've got serious mid-back and shoulder issues.
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samir
great vid tho it was a bit hard to follow some instructions ithink visual aid by writing the steps or editing will help a lot more in understanding the movments needed
thanks
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Vania
I can only do knee pushups and thankfully I rarely feel pain. But when I do inclined pullups. oh boi my elbows hurt! And I don't even use much of an inclined cuz I'm weak af -
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