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Technique

  1. Place one hand on the floor beneath your sternum and the other behind your back.
  2. Slowly lower yourself, bending at the elbow, until your elbow forms a right angle.
  3. Pause and then smoothly raise yourself back to the starting position, making sure your body is not sagging or twisting
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Serratus anterior
  • 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

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e07f

One-arm pushup

Elite
e0bk

Straddle one-arm pushup

Advanced
e027

Behind-the-back clap pushup

Advanced
e0ro

Arms up pushup

Advanced
e0d7

Side monkey hop

Beginner
e0p5

Archer pushup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.