Moves/Push-up plus Walk overs

Push-up plus Walk overs

ID: 899

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  4. 4. Keep elbows at roughly 45 degrees from the torso on a chest press.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

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