Child Pose Push-Up
Build upper body strength with this modified push-up! Start in Child's Pose, then push up. Great for beginners!
The Child Pose Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Child Pose Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Child Pose Push-Up Variations and Alternatives
How to do the Child Pose Push-Up
Child Pose Push Up
Starting Position:
Begin in a Child's Pose position. To do this, kneel on the floor with your big toes touching and knees spread apart.
Sit back on your heels, then reach your arms forward on the ground, extending them as far as comfortable.
Your forehead should rest on the ground, and your body should be relaxed.
**Movement 1. From the Child's Pose, transition into a push-up position by lifting your upper body off the ground.
Place your hands directly under your shoulders and push your body up into a table-top position. Your knees should remain on the floor, and your back should be straight.
Keeping your elbows close to your body, lower yourself back down towards the floor while inhaling. Your chest and chin should move toward the ground, and your elbows bend at the sides.
Push yourself back up to the starting table-top position while exhaling.
Repeat this push-up movement for the desired number of repetitions, maintaining a steady and controlled motion.
Tips for Beginners:
Focus on keeping your core engaged to stabilize your body.
If this is too challenging, feel free to perform the push-up from your knees.
Prioritize maintaining proper form over the number of repetitions.
Rest in the Child's Pose if needed between sets to recover.
Ending Position:
After completing your repetitions, return to the Child's Pose to relax and stretch your back.
Take a few deep breaths in this position before transitioning back to standing or another exercise.
Child Pose Push-Up FAQs
What muscles does the Child Pose Push-Up work?
The Child Pose Push-Up mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Child Pose Push-Up?
None. The Child Pose Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Child Pose Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Child Pose Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Child Pose Push-Up variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Bear Push-Up, Body Up and Chaturanga Pose.
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