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Technique

  1. One partner (the “wheelbarrow”) holds a Pushup position while the other (the “gardener”) bends the knees to lift the wheelbarrow’s legs, gripping around the ankles.
  2. The wheelbarrow performs a Pushup while keeping the legs straight.

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Form tips

  • The wheelbarrow keeps the legs straight and a Hollow body; the gardener keeps a tall chest and lifts using the legs, not the lower back.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Serratus anterior
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e0et

Wheelbarrow pushup with squat

Novice
e0mg

Pyramid pushup

Novice
e0es

High-five pushup

Novice
e0l9

Low double pushup

Novice
e0m3

Double-plank flyer push-up

Novice
e0m4

Double plank base pushup

Novice
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