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Technique

  1. Place your feet on an elevated surface and your hands on the ground, in a Plank position.
  2. Perform a Pushup.

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Form tips

  • The body position might make you to arch your back on the way down; resist that temptation and keep a posterior Pelvic tilt.
  • Use Parallettes to avoid having to reduce the range of motion due to the body position.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e07q

Pike pushup

Novice
e11f

Stability ball decline pushup

Intermediate

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Variations

e11f

Stability ball decline pushup

Intermediate
e15n

Incline diamond pushup

Novice
e0tr

Incline fingertip pushup

Novice
e0m3

Double-plank flyer push-up

Novice
w02f

Downward dog pushup

Novice
w02d

One-leg dog to plank

Novice
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