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Technique

  1. Start in a Plank position and turn your hands inward as much as possible.
  2. Perform a standard Pushup from this position.
Risks
  • The shoulder internal rotation puts the shoulder in a position that can lead to impingement, so it is best to limit the use of this exercise, especially if you have limited experience.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Abs
  • Obliques
  • Pelvis
Flexibility

Secondary

  • Rotator cuff
  • Shoulders
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal 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
w01f

Hand release pushup

Novice
e0qs

Fingertip pushup

Novice
e08j

Knee wrist pushup

Novice
e08o

Palm raise pushup

Novice
e0wt

Knee archer 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.