Push-up Toe Touch
Perform a dynamic push-up followed by an alternating toe touch to build upper body strength, improve core stability, and enhance full-body coordination.
Variations of Push-up Toe Touch
Push-up to Knee Tap
Perform a dynamic push-up, then tap your opposite knee with one hand. This plyometric exercise builds upper body strength, core stability, and improves
Push-up Pike Toe Touch
Combine strength and flexibility with the Push-up Pike Toe Touch. Perform a push-up, then pike your hips up and reach for the opposite toe, enhancing core
Description
Push-up Toe Touch is a beneficial workout that primarily targets the chest and secondary muscles like the core and shoulders. Start in a high plank position, do a push-up, and then lift one hand off the ground to touch the opposite toe, then return to the starting position and repeat on the other side.
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How to Do Push-up Toe Touch
- 1Setup
Assume a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and body forming a straight line from head to heels.
- 2Setup
Engage your core and glutes to maintain a rigid torso, ensuring your hips are neither sagging nor piking upwards.
- 3
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; inhale during this phase.
- 4
Explosively push through your palms to return to the high plank position, exhaling as you press up.
- 5
Immediately after the push-up, lift one hand off the ground and simultaneously pike your hips upwards, reaching across your body to touch the opposite foot or ankle.
- 6
Return the hand and foot to the high plank position, then repeat the push-up and toe touch on the other side, alternating hands and feet with each repetition.
Tips
- Focus on maintaining a stable core throughout the entire movement, especially during the toe touch, to prevent excessive hip rotation or sagging.
- Control the eccentric (lowering) phase of the push-up to maximize muscle engagement and prevent simply dropping to the floor.
- For the toe touch, actively drive your hips high to create enough space and leverage to reach your opposite foot comfortably.
- Coordinate your breath: inhale on the way down for the push-up, exhale on the way up, and maintain steady breathing during the toe touch phase.
Common Mistakes
- ×Sagging hips during the push-up compromises spinal alignment; fix this by actively engaging your core and glutes to keep your body in a straight line.
- ×Rushing the toe touch without control reduces core engagement; correct this by performing the reach with deliberate control, focusing on stability rather than speed.
- ×Not fully extending the elbows at the top of the push-up reduces triceps activation; ensure a complete lockout at the top of each push-up repetition.
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