Muscle groups

Triceps, Core, Shoulders


Place the palms of your hands flat on the ground. Your hands should be placed slightly wider than shoulder width apart. Fully extend your arms and slightly rotate your arms at the elbow. The elbow should now be in line with your body. Doing this with your elbows will set your shoulder joint and the scapula. Keep your core tight and have your body form a straight line from your head to the heels.

Inhale and slowly lower your body and hinge at the hips until your chest is slightly above the floor. Bring your elbows back and your forearms down onto the floor as you lower your body. As your forearms come down onto the floor, your palms will come off of the floor. When your hip hinges you need to rock your body backward. It is ok and expected for your hips to slightly raise during this portion.

Now you need to rock forward and place the palms of your hands back onto the floor moving to the bottom of the push-up position. Exhale, and extend at your elbows pushing your body upwards back to the starting position.

Repeat for the required amount of repetitions.

Movement Group


Required Equipment


Progressions And Regressions