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Chest · Beginner

Push Up to Downdog

Controlled push-up followed by a deliberate shift into downward dog for pressing strength and shoulder mobility.

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Push Up to Downdog demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a strong high plank with the hands under the shoulders and the body in one straight line.
  2. 02Lower into a controlled push-up while keeping the elbows stable and the trunk braced.
  3. 03Press back to the top, then drive the hips upward and backward into a downward-dog position.
  4. 04Reach the chest toward the thighs while keeping the hands planted and the spine long.
  5. 05Shift forward to plank with control and begin the next repetition.

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Variations

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

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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 substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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