Pushup Form Mastery: Elbow Flaring, Scapular Motion & Core Plank Alignment
Comprehensive guide to mastering pushups. Learn proper 45-degree elbow tucking, scapular retraction and protraction, and core plank stabilization.
1. Upper Body Push Anatomy & Muscle Mechanics
The pushup is an essential closed-kinetic-chain pressing exercise targeting the pectoralis major (sternal and clavicular heads), anterior deltoids, and triceps brachii. Crucially, the serratus anterior plays a vital role in controlling scapular motion against the ribcage, while the rectus abdominis, quadriceps, and gluteals maintain rigid plank alignment.
2. Preventing Shoulder Impingement (45-Degree Elbow Angle)
A widespread error in pushup execution is flaring the elbows outward at a 90-degree angle relative to the torso (T-shape pushup). This position compresses the supraspinatus tendon and subacromial bursa against the acromion process, causing shoulder impingement syndrome over time. Proper biomechanics dictate tucking the elbows inward at an angle between 45 degrees and 60 degrees relative to the body (arrowhead shape).
3. Scapular Protraction & Retraction Dynamics
Unlike bench pressing where scapulae are pinned flat against a bench, pushups allow full natural scapular motion. During the eccentric descent, scapulae should naturally retract (squeeze together). At the top of the concentric ascent, full scapular protraction (pushing through the floor) engages the serratus anterior and promotes shoulder girdle longevity.
4. Anti-Extension Core Stabilization (Lumbar Sagging)
Allowing the hips to sag downward into lumbar hyperextension invalidates chest range of motion and strains the lumbar spine. Lifters must maintain an active pelvic tilt (squeezing glutes and bracing core) so the ankle, hip, shoulder, and ear maintain a straight diagonal line throughout the entire movement phase.
Interactive Checker: Pushup Counter & Form Checker - Check your chest depth and elbow angles in real-time with automated pushup tracking.