Lay Down Push-up
Master the Lay Down Push-up, a powerful bodyweight exercise to build chest, shoulder, and tricep strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Lay Down Push-up
Description
A push-up variation where the performer lays flat on the ground between each push-up.
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How to do Lay Down Push-up
- 01Setup
Lie face down on the floor with your chest and hips in contact with the ground. Place your hands slightly wider than shoulder-width apart, fingers pointing forward, with your elbows bent and tucked close to your body.
- 02
Engage your core and glutes, then push through your palms to lift your entire body off the floor in a straight line, fully extending your elbows.
- 03
Lower your body back down with control until your chest, hips, and thighs gently touch the floor, maintaining a rigid plank position throughout the descent.
- 04
Once your body is fully on the floor, briefly relax your muscles, allowing your hands to lift slightly off the ground if preferred, before resetting for the next repetition.
- 05
Immediately press back up to the starting extended arm position, driving through your chest and triceps.
Tips
- Maintain a straight line from head to heels throughout the entire movement, avoiding any sagging of the hips or arching of the lower back.
- Focus on initiating the push-up by squeezing your chest and driving through your palms, rather than leading with your head or shoulders.
- Control the lowering phase (eccentric) to maximize muscle engagement and prevent simply dropping to the floor.
- Exhale as you push up and inhale as you lower down to maintain proper breathing mechanics and core stability.
Common mistakes
- Sagging hips or arching back indicates a lack of core engagement; ensure you brace your core and squeeze your glutes tightly throughout the movement to maintain a straight body line.
- Flaring elbows out too wide places undue stress on the shoulder joints; keep your elbows tracking backward and slightly out, aiming for about a 45-degree angle relative to your torso.
- Not fully laying down between reps defeats the purpose of the exercise's reset; ensure your chest and hips make full contact with the floor on each descent before initiating the next push.
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Is Lay Down Push-up good for beginners?
Lay Down Push-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lay Down Push-up?
You need Body weight to perform Lay Down Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lay Down Push-up?
Maintain a straight line from head to heels throughout the entire movement, avoiding any sagging of the hips or arching of the lower back. Focus on initiating the push-up by squeezing your chest and driving through your palms, rather than leading with your head or shoulders. Control the lowering phase (eccentric) to maximize muscle engagement and prevent simply dropping to the floor. Exhale as you push up and inhale as you lower down to maintain proper breathing mechanics and core stability.
What are common mistakes when doing Lay Down Push-up?
Sagging hips or arching back indicates a lack of core engagement; ensure you brace your core and squeeze your glutes tightly throughout the movement to maintain a straight body line. Flaring elbows out too wide places undue stress on the shoulder joints; keep your elbows tracking backward and slightly out, aiming for about a 45-degree angle relative to your torso. Not fully laying down between reps defeats the purpose of the exercise's reset; ensure your chest and hips make full contact with the floor on each descent before initiating the next push.
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Free · iPhone only · Available on the App Store