Elite Physique The New Science of Building a Better Body

Hand Walk Push-Up
A standard push-up builds and strengthens your chest and anterior core, but the hand
walk push-up goes far beyond that. Walking your hands from side to side between
each push-up strengthens your rotator cuff and anti-rotation core muscles as well. This
little-known push-up variation is a terrific progression from a standard push-up.
HOW TO DO IT
1. Get into the top position of a
push-up, with your hands on the floor
slightly wider than shoulder-width
apart. Place your feet approximately
hip-width apart, with your toes resting
on the floor. Your body is aligned
from neck to ankles (see figure a).
2. Bend your elbows and lower your
body as one unit until your chest
is near the floor (see figure b), and
then push up until your elbows are
locked straight (see figure c).
3. Next, walk your hands a few feet to
the left without rotating your pelvis
(see figure d) and perform one
push-up.
4. Walk your hands back to the right to
the starting position in the center
and perform one push-up. Walk your
hands a few feet to the right and
perform one push-up.
5. Finally, walk your hands a few feet
back to the left to the starting position
in the center and perform one
push-up.
6. This entire cycle is one repetition.
Repeat for as many reps as possible,
which is usually two to four for
most people.
a
b
HORIZONTAL PUSH
ADVANTAGES
c
• The hand walk increases muscle
activation of the rotator cuff and
anti-rotation core muscles.
• It builds stability strength throughout
the shoulder complex.
COACHING CUE
To increase the difficulty, perform an explosive
push-up in each position.
d
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