Inchworm Push-Up

Also known as: Walkout to Push-Up, Inchworm with Push-Up

StrengthMobilityCorePushWarm-up

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Body Part: Chest

Description

From standing, fold forward and walk your hands along the floor until you reach a high plank, keeping your feet in place. Perform one push-up, then walk your hands back toward your feet and return to standing, linking the hip hinge with controlled upper-body support.

How to Perform

Stand tall with your feet hip-width apart and brace your core.
Hinge at your hips and place your hands on the floor in front of your feet, bending your knees slightly if needed.
Walk your hands forward until you reach a high plank with your hands under your shoulders and your body in a straight line from head to heels.
Lower your chest toward the floor by bending your elbows, keeping your body rigid and your elbows angled slightly back.
Press through your palms to return to the high plank.
Keep your feet in place, walk your hands back toward them and stand up.
Repeat the movement smoothly, keeping your hips from sagging during the plank and push-up.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start standing with feet about hip-width apart.
Spread your fingers to give the moving hands a wider base of support.
Take short backward hand steps on the return so the hips can rise gradually.
Stand up by driving through your feet and extending your hips, then begin the next repetition with control.
Use short sets so the hand-walking rhythm stays consistent from start to finish.

Common Mistakes

Letting the hips sag or pike up in the plank position.
Walking the hands out too far and losing a strong plank before the push-up.
Placing the hands too wide or too far forward for the push-up.
Flaring the elbows straight out to the sides during the push-up.
Dropping the chest only partway instead of using a controlled full range of motion.
Allowing the hips to drop before the chest during the push-up.