How to do it
- Start in a push-up position and walk the feet in so the hips rise into an upside-down V.
- Hands slightly wider than the shoulders, arms straight.
- Bend the elbows and lower the top of the head towards the floor, in front of the hands.
- Press back up to straight arms, keeping the hips high.
Common mistakes
- Hips dropping so it becomes a normal push-up.
- Lowering the head straight between the hands.
- Flaring the elbows wide.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Feet raised on a bench or step.
Easier: Hands on a bench to reduce the angle, or a smaller range.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Lower slowly and stop before the head touches the floor if you cannot control it.
Swaps
Full gym: Overhead press, Seated dumbbell shoulder press, Arnold press, Landmine press
Dumbbells and a bench: Seated dumbbell shoulder press, Arnold press