Push-Up Climbers (Flat Surface)
Performance Description
- Begin by supporting yourself with your arms extended beneath your body, your hands shoulder width (or wider) apart, and your feet slightly apart (or touching, if you would like). (This is the top aspect of a push-up position.)
- Bend your elbows and lower your body until your rib cage is near to the ground, and inhale throughout the movement. (This is the bottom aspect of the push-up position.)
- Press until your arms are once again extended, and exhale throughout the movement. (This is only the push-up portion of the repetition.)
- Holding this position, bring your left knee to your left elbow (your knee will travel linearly forward until it next to your arm on the inside, and then your will extend your leg back).
- Repeat the same motion with your right leg to your right elbow. (You have now completed one full repetition.)
- Repeat steps 2-5 for as many repetitions as are desired.
Primary Muscle(s)
Chest (Pectoralis Major)
Chest (Pectoralis Major: Clavicular 'Upper' Head)
Obliques (External Oblique)
Obliques (Internal Oblique)
Secondary Muscle(s)
Shoulders (Deltoid: Anterior)
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Tertiary Muscle(s)
Forearms (Anconeus)
Thighs (Quadriceps: Rectus Femoris)
Further Clarification
When moving your knee to your elbow, keep your core muscles contracted and your back in a straight line (do not let your butt drift upward).
Things To Look Out For
Some people may tend to let their head and shoulders drop and / or push their butt to the ceiling. Keep your body in a neutral plank position. Do not let your head and shoulders drop or allow your butt to drift towards the ceiling.
Level
Intermediate
Exercise Variations
Considered An Exercise In The Following Categories