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Inchworm Push-Up
Intermediate - - Compound
Targeted Muscle Group
Core
Chest
Triceps
Recommended Equipment
Body Only
How to do it
The inchworm with a push-up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, core, and hamstrings.
Begin by standing tall with your feet hip-width apart and your arms by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise.
Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward.
Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels.
Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees.
Once you've completed the push-up, reverse the movement by pressing through your palms and extending your arms to push yourself back up into the plank position.
Begin walking your hands back towards your feet, keeping your legs straight as you walk your hands back.
Continue walking your hands back until your body is fully extended, and your hands are once again at your feet.
Return to Standing:
Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition.
Perform the inchworm with a push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.
