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Technique

  1. Perform a Pushup.
  2. At the bottom, rest your chest on the floor and lift your hands off the floor.
  3. Place your hands back down and push back up to complete the Pushup.

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Form tips

  • Keep your Abs engaged and a posterior Pelvic tilt, including when lifting the hands off the floor. See Floor W raise for details.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior
  • Back

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
Flexibility

Primary

  • Serratus anterior

Secondary

  • Chest
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius

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Equipment

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

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Appears in

Flexibility
Joint movements
Elbowextension
Shoulderretractionflexion forward
trains stretches

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Regressions

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Pushup

Novice
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Floor W raise

Beginner
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Floor W hold

Beginner
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Knee wrist pushup

Novice
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Palm raise pushup

Novice
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Internally rotated pushup

Novice
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Fingertip pushup

Novice
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Rocking pushup

Novice
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.