Moves/Push-up Walkouts

Push-up Walkouts

ID: 642

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Exercise Types:
Upper Push, Total Hang
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Keep elbows at roughly 45 degrees from the torso on a chest press.
  3. 3. Set the shoulder blades before pressing — retract and depress, then press.
  4. 4. Foot position and leg drive reinforce stability even in upper-body movements.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.