Lateral Walk Push-up
Combine strength and cardio with the Lateral Walk Push-up. This dynamic exercise targets your chest, shoulders, and core, enhancing stability and
Description
A combination move that targets your chest, shoulders, and core while also challenging your cardiovascular system. Start with a traditional push-up, then walk your hands to the right, do another push-up, then walk your hands to the left.
How to Do Lateral Walk Push-up
- 1Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Ensure your body forms a straight line from your head to your heels.
- 2Setup
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body, until your chest is just above the ground.
- 3
Push through your palms to return to the starting high plank position, fully extending your arms.
- 4
Keeping your core tight, "walk" your right hand and right foot approximately 6-12 inches to the right, followed by your left hand and left foot. Perform another push-up in this new position.
- 5
After completing the push-up to the right, "walk" your hands and feet back to the center, then continue walking to the left side (left hand and foot first, then right hand and foot) for another push-up.
- 6
Continue alternating sides, performing a push-up at each lateral stop, maintaining a strong plank throughout the entire movement.
Tips
- Maintain a tight core throughout the entire movement to prevent your hips from sagging or rising too high, ensuring spinal stability and maximizing core engagement.
- Keep your elbows at a 45-degree angle relative to your torso during the push-up portion to protect your shoulder joints and maximize chest activation.
- Coordinate your hand and foot movements during the lateral walk; move the hand and foot on the same side simultaneously for better balance and control.
- Control your breathing: inhale as you lower into the push-up and exhale forcefully as you push back up and during the lateral walking phase.
Common Mistakes
- ×Sagging hips during the push-up or walk compromises core stability; fix this by actively engaging your glutes and abs to keep your body in a straight line from head to heels.
- ×Flaring elbows out wide during the push-up puts unnecessary stress on the shoulders and reduces chest activation; correct this by keeping your elbows tucked in closer to your body.
- ×Allowing your hips to swing excessively during the lateral walk reduces stability and effectiveness; maintain a rigid plank and move with smaller, controlled steps.
Variations
Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
Finger Push-up
Strengthen your fingers, hands, chest, and triceps with the challenging Finger Push-up.
Related Exercises
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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