Bird Dog Push-Up
The Bird Dog Push-Up mainly works the chest, triceps and core, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird Dog Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
How to do the Bird Dog Push-Up
Setup
Begin in a tabletop position on your hands and knees.
Movement
From the tabletop position, extend your opposite arm forward and your opposite leg straight back, balancing in a traditional bird dog position.
While maintaining this balanced position, perform a push-up by lowering your chest toward the floor by bending your elbows.
Push back up to the starting extended position, maintaining core engagement throughout the entire range of motion.
Repeat the movement for the prescribed number of repetitions, then switch the opposite arm and leg position for the next set.
Bird Dog Push-Up FAQs
What muscles does the Bird Dog Push-Up work?
The Bird Dog Push-Up mainly works the chest, triceps and core, with help from the glutes & hips and lower back. The main muscles are the pectoralis major, triceps brachii and rectus abdominis.
What equipment do you need for the Bird Dog Push-Up?
None. The Bird Dog Push-Up is a bodyweight exercise, so you can do it anywhere.
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