Inchworm with Push-Up

Body region

• Core
• Chest
• Shoulders

Muscles

Main

• Pectoralis Major
• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Triceps

Holds

• Erector Spinae
• Gluteus Maximus
• Gastrocnemius

Technique

1. Stand tall with feet hip-width apart, then hinge forward and put your hands on the floor.
2. Walk your hands out until you are in a high plank.
3. Lower your chest to the floor with elbows at about 45 degrees, then press back up.
4. Walk your feet in toward your hands in small steps.
5. Stand up and repeat.

Cues

• Keep the body in one straight line during the push-up.
• Make the walk-out slow and the push-up crisp.
• Drop to your knees for the push-up if you cannot keep a straight line.

Common mistakes

• Letting the hips sag or pike during the push-up.
• Flaring the elbows out wide.
• Walking the feet in with straight, locked knees and rounding the back hard.

Alternatives

• Inchworm
• Push-Up