Bent-leg push-up
Chestintermediaterepsno equipment
A push-up done with the knees bent to 90 degrees and the feet lifted behind you, so only the hands touch the floor. The body from head to knees stays one straight line while the chest lowers to a few centimetres above the floor and presses back up. The shorter lever makes it easier than a full push-up.
How to do it
- Start on all fours, hands flat on the floor slightly wider than the shoulders with the fingers forward, then lift the knees and bend them to about 90 degrees so the shins point up and the feet are in the air behind you.
- Lean forward until the shoulders are over the hands and the arms are straight; the body is one line from the head to the knees. Brace the abdominals and squeeze the glutes.
- Bend the elbows, pointing them back and slightly out, and lower the chest until it is a few centimetres from the floor. Hips stay level with the shoulders and the knees stay off the floor.
- Press the floor away to straighten the arms and return to the start without letting the hips sag or pike.
Muscles worked
Main: chest, triceps
Supporting: shoulders, abs, quads