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Chest · Intermediate

Outside Leg Kick Push Up

Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the glutes, chest, triceps and shoulders.

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Outside Leg Kick Push Up demonstration

Exercise overview

Training details

ChestTricepsShouldersCoreAbductorsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a push-up position with hands slightly wider than shoulder-width apart.
  2. 02As you lower your body towards the ground, kick one leg out to the side.
  3. 03Push back up to the starting position while bringing your leg back.
  4. 04Alternate legs with each repetition.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKick Through Push-upRelated variationPush-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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