Walk Down Push Ups
Walking down to a push up is a brilliant extension to this classic exercise. The key to a good press up is hand position and the straightness of the body. It is a PUSH up and not a CURVE up! As you will be walking down and back up with your hands, the quality of the push up will not be good compared to pure push ups. Please make sure you master the push up technique before adding walk-downs to your HIIT routines.
Ultimate Guide to Walk Down Push Ups
- Stand up and bend down from the hip.
- Place one hand on the floor and walk your other hand forward. keep going until you are in an upright push up position.
- Keep your body straight (your ass should not be in the air!)
- Your feet should be close together.
- Head slightly up as if you’re looking forward.
- Palms open and forward, fingers gripped to the ground. Your hands are positioned so your thumbs are in line with your nipples. Slightly wider than shoulder width.
- Your elbows are squeezed close to your body.
- Contract your quads (the back of your thighs) and squeeze your ass.
- Inhale as you go down.
- Press up and walk the hands back.
- Bend up from the hip.
The Benefits of Walk Down Push Ups
The muscle groups worked are essentially the same as normal push ups, but you work extra groups and gain flexibility.
- Pectoral muscles (chest)
- The deltoids (shoulders)
- Triceps (back of the arm)
- Biceps (front of the arm) to a lesser extent
- Abdominal (as you are in and out of a plank position)
- Gluteus (buttocks) is responsible for holding the hips in place and prevents the spine from dropping.
Muscle groups worked with Walk Down Push Ups
Walk Down Push Ups Variations
- Pivot from the knees if your are struggling with full push ups, or are tired.
- Accelerate each push so the hands leave the floor slightly.
- Widen the hands as much as possible (this puts more pressure on the tissue structure as well as the ligaments and shoulder joint).