Push-ups and presses
Kneeling push-ups to down dog
- Kit
- No kit
- Works
- chest · front delts · triceps
- Also
- core · upper back · hamstrings · calves
This pairs a push-up from the knees with a push back into down dog, so each cycle trains the chest and arms and then opens the shoulders and hamstrings. It keeps the load light on the press while asking for movement through the whole body, which suits anyone building up to full push-ups or wanting a warmer, flowing option in a circuit.
Form
How to do kneeling push-ups to down dog
- 1Kneel and place your hands under your shoulders, knees behind your hips so your body makes a straight line from knees to head. Squeeze your glutes and brace your middle.
- 2Bend your elbows and lower your chest towards the floor, keeping your elbows at roughly 45 degrees from your sides. Breathe in as you descend.
- 3Press the floor away and breathe out, returning to the straight kneeling plank.
- 4Tuck your toes, lift your hips and push back into down dog: hands pressing away, hips high, heels reaching towards the floor. Let your head sit between your arms.
- 5Lower your knees back down, reset the straight line and start the next cycle. Keep moving steadily through the effort rather than rushing.
Watch for
Common mistakes
Sitting back on your heels so the hips fold and the press turns into a half movement.
Fix: Keep your knees far enough behind your hips that your thighs and torso form one line during the push-up part.
Rounding the back in down dog and losing the shoulder stretch.
Fix: Bend your knees as much as you need to tilt your hips up and lengthen your spine, then press your hands firmly into the floor.
Flaring the elbows straight out to the sides at the bottom.
Fix: Aim your elbows back at about 45 degrees and keep your shoulders away from your ears.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.