Lay Down Push-Up
UpdatedA push-up with a twist! Fully release at the bottom for a challenging chest and core workout. Try this variation for a new burn!
The Lay Down Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Lay Down Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
Lay Down Push-Up Variations and Alternatives
How to do the Lay Down Push-Up
Start in a standard push-up position with your hands placed shoulder-width apart and your body forming a straight line from your shoulders to your heels.
Lower yourself down to the ground, keeping your body straight and your elbows close to your body.
Once your chest touches the ground, release your hands from the ground and extend your arms out to your sides.
Bring your hands back to the push-up position and press your body back up to the starting position.
Make sure to engage your core and maintain a flat back throughout the movement to maximize effectiveness and prevent injury.
Repeat the exercise for the desired number of repetitions and sets.
This exercise primarily targets the chest muscles but also works the shoulders, triceps, and core for a well-rounded upper body workout. It's important to move in a controlled manner to engage the muscles effectively and avoid any momentum that can lessen the difficulty of the exercise.
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Lay Down Push-Up FAQs
What muscles does the Lay Down Push-Up work?
The Lay Down Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Lay Down Push-Up?
None. The Lay Down Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Lay Down 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 Lay Down Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Lay Down Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Bear Push-Up, Body Up and Bodyweight Lying Svend-Press.
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