Technique
- Do a normal Pushup and go back up with just enough momentum to raise the palms off the ground.
- Keep the fingers on the ground, bend at the knuckles and keep the palms raised for one second before letting them back down with control.
Form tips
- Form a straight line from the shoulders to the feet: no bending at the hips.
- Keep your Abs engaged and a posterior Pelvic tilt.
- Keep your head neutral (do not crane forward).
- Keep your elbows close to the body on the way down; do not let them flare out.
- Push your shoulders forward at the top ( Shoulder protraction).
Muscles
Strength
Primary
- Forearms
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Abs
- Obliques
- Pelvis
Flexibility
Primary
- Forearms
Individual muscles
Individual muscles
- Flexor carpi radialis
- Flexor carpi ulnaris
- Palmaris longus
- Abductor pollicis longus
- Flexor digitorum profondus
- Flexor digitorum superficialis
- Flexor pollicis longus
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
Equipment
Appears in
Joint movements
Progressions
Spear pushup
Intermediate
Regressions
Knee palm raise
Beginner
View Similar Exercises
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Internally rotated pushup
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Hand release pushup
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Fingertip pushup
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Knee wrist pushup
Novice
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