Push-up in Child Pose
Build chest, shoulder, and core strength with the Push-up in Child Pose. Transition from a child's pose to a powerful push-up, then return with control.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Push-up in Child Pose
Description
Start in a child's pose with your arms extended in front of you. Push up into a plank position, then lower yourself back into the child's pose. This exercise targets your shoulders, chest, and core muscles.
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How to do Push-up in Child Pose
- 01Setup
Begin in a Child's Pose with your knees wide, big toes touching, and hips resting back towards your heels. Extend your arms forward on the mat, palms flat and fingers spread wide.
- 02Setup
Brace your core and engage your lats, ensuring your head is neutral and in line with your spine.
- 03
Inhale as you smoothly shift your weight forward, pushing through your hands to lift your hips and straighten your legs into a high plank position.
- 04
Exhale as you lower your chest towards the floor by bending your elbows, keeping them tucked close to your body, until your chest is just above the ground.
- 05
Push through your palms to extend your arms, returning to the high plank, then immediately reverse the movement by pushing your hips back to the Child's Pose.
Tips
- Keep your core tight throughout the entire movement, especially as you transition from Child's Pose to plank, to maintain a straight spine and prevent hip sagging.
- Tuck your elbows close to your body during the push-up phase to better engage your triceps and protect your shoulders.
- Focus on a smooth, controlled transition between Child's Pose, plank, and the push-up, avoiding the use of momentum to complete the movement.
- Inhale as you shift forward to plank and lower into the push-up, then exhale forcefully as you push back up and return to Child's Pose.
Common mistakes
- Allowing your hips to sag or your lower back to arch in the plank position compromises spinal alignment; actively engage your core and glutes to maintain a straight line from head to heels.
- Flaring your elbows out wide during the push-up can strain shoulders; keep your elbows tucked close to your body, pointing towards your feet, to protect your shoulders and better target your chest and triceps.
- Rushing the transition or using momentum to push out of the bottom of the push-up reduces muscle engagement; slow down the movement, focus on muscle control, and ensure each phase is deliberate and controlled.
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Is Push-up in Child Pose good for beginners?
Push-up in Child Pose 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 Push-up in Child Pose?
You need Body weight to perform Push-up in Child Pose. 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 Push-up in Child Pose?
Keep your core tight throughout the entire movement, especially as you transition from Child's Pose to plank, to maintain a straight spine and prevent hip sagging. Tuck your elbows close to your body during the push-up phase to better engage your triceps and protect your shoulders. Focus on a smooth, controlled transition between Child's Pose, plank, and the push-up, avoiding the use of momentum to complete the movement. Inhale as you shift forward to plank and lower into the push-up, then exhale forcefully as you push back up and return to Child's Pose.
What are common mistakes when doing Push-up in Child Pose?
Allowing your hips to sag or your lower back to arch in the plank position compromises spinal alignment; actively engage your core and glutes to maintain a straight line from head to heels. Flaring your elbows out wide during the push-up can strain shoulders; keep your elbows tucked close to your body, pointing towards your feet, to protect your shoulders and better target your chest and triceps. Rushing the transition or using momentum to push out of the bottom of the push-up reduces muscle engagement; slow down the movement, focus on muscle control, and ensure each phase is deliberate and controlled.
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Free · iPhone only · Available on the App Store