How to place your palms for push-ups

Push-ups can exercise the body, but it is not easy to do a perfect push-up. When you do push-ups for the first time, you may overwork or damage the joints due to the wrong posture. Since the hands need to support the whole body, how and where the hands should be placed is a problem that many people are concerned about. Here I will introduce to you how to do push-ups well.

Push-up technique: shoulder, elbow, and palm position.

Push-ups are the most widely used training exercise on earth! I believe everyone has done it, but not everyone can do a perfect push-up!

It seems simple but it is not! There are many details to pay attention to when doing push-ups, including neutral spinal position, core contraction, squeezed hips, etc. This time we will discuss the position of shoulders, elbows, and wrists.

First, the degree of shoulder abduction

The larger the lever arm, the smaller the leverage effect; the smaller the lever arm, the larger the leverage effect. So when it comes to push-ups, if you want more power and leverage, it's best to keep your elbows close to your body, about 20-40 degrees, rather than letting your elbows go outward, even to 90 degrees.

Second, elbow position

When you lower your body, it is best to let your elbows fall directly above your wrists, at exactly 90 degrees when viewed from the side. Do not let your elbows go in front of or behind your wrists, as this will affect the muscles you are working on.

Third, the position of the palm

If your fingers are facing inward, your elbows will tend to move outward when your body moves downward, meaning that your shoulder joints will tend to be abducted more than 20-40 degrees (see the first point). Similarly, it will tend to make your elbows fall outside your wrists rather than directly above them (see the second point).

So the position of your palm will indirectly affect the position of your elbow and shoulder. The correct palm position is to have the fingers facing forward, but the palm should generate an external rotation torque, which will add more shoulder joint stability.