Skip to main content

​
Technique

  1. Start in a Plank position, bring one hand forward and bring the opposite knee close to the same-side elbow.
  2. Lower yourself down until you almost touch the ground with your chest.
  3. While raising yourself up, bring the back hand forward and bring the opposite knee to the same-side elbow.
  4. Lower yourself in the new position.
  5. Keep repeating while moving forward or backward.
Logging: Each repetition involves working both sides.

​
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
  • Pectoralis major (sternal head)

​
Equipment

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

​
Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderhorizontal adductionflexion forward
trains stretches

​
Regressions

e0sk

Staggered pushup

Novice
e176

High lizard crawl

Intermediate
e0p5

Archer pushup

Intermediate
w00m

Sun salutation B

Intermediate
w00l

Sun salutation A

Intermediate
e08r

Wrist 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.