What is Uchi Mata Push-Up?
The Uchi Mata Push-Up is a medium-difficulty calisthenics push variation that combines a raised leg and kick-back during the press. It primarily targets the triceps, chest, shoulders and upper back, while challenging core stability, balance and unilateral control.
How to Do Uchi Mata Push-Up
- Set high plank: Begin in a high plank with wrists under shoulders, body in a straight line and one leg slightly raised a few inches off the ground.
- Brace core: Engage your core and glutes to stabilize the torso; keep hips level to prevent rotation during the movement.
- Lower chest: Slowly lower your chest toward the floor under control, maintaining elbow tracking close to the body to protect the shoulders.
- Kick-back drive: As you press up explosively, extend the raised leg backward in a controlled kick, coordinating hips and shoulders for balance.
- Controlled return: Land the kicked leg softly, reset your core and posture, then repeat. Breathe steadily and stop if you feel shoulder or lower-back pain.
Muscle Groups
Triceps, Chest, Shoulders, Back
Description
Starting in a press-up position with one leg slightly raised, lower yourself to the floor and the push up, kicking back as you do so.Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up
- Incline Push Up
- Push Up
- Uchi Mata Push-Up (current)
- Band Resisted Push Up
Frequently Asked Questions
What are the benefits of the Uchi Mata Push-Up?
This variation builds unilateral push strength, improves shoulder stability, and engages triceps, chest and upper back. It also challenges core balance and coordination, useful for athletic power and bodyweight control.
What common mistakes should I avoid?
Avoid letting hips sag or rotate, flaring elbows wide, and using momentum for the kick. These errors reduce effectiveness and stress the shoulders and lower back. Focus on controlled tempo and tight core alignment.
How can I progress or regress the exercise?
To regress, keep both feet on the floor and practice slow single-leg lifts without the kick. To progress, add tempo, elevated hands, or increase kick explosiveness. Use sets of controlled reps before adding speed.