Towel Lever Push-Up
Elevate your push-ups! This variation increases difficulty by adding instability, working your core & upper body harder.
The Towel Lever Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: towel.
Required Equipment
Towel Lever Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Towel Lever Push-Up Variations and Alternatives
How to do the Towel Lever Push-Up
Positioning:
1. Starting Position:
Begin by placing two towels on the floor, shoulder-width apart.
Get into a plank position, with your hands resting on the towels. Your feet should be hip-width apart.
Your body should form a straight line from your head to your heels. Keep your core engaged and your hips in line with your shoulders.
Movement:
Lowering Phase:
Begin to lower your body toward the ground by bending your elbows, keeping them close to your sides.
As you lower down, shift your weight slightly forward onto the towels, allowing them to slide slightly.
Go down until your chest is just above the towels or as low as is comfortable.
Pushing Phase:
Press through your hands to push your body back up to the starting position.
Make sure to keep your core tight and maintain a straight line from your head to your heels throughout the movement.
Tips:
Keep your movements controlled and steady to avoid any unnecessary strain on your shoulders or wrists.
If you're a beginner, you can do the exercise with your knees on the ground for support.
Focus on your breathing; inhale as you lower down and exhale as you push up.
Adjust the width of the towels depending on your comfort and mobility.
Repetitions:
Aim for 8 to 12 repetitions per set, adjusting as necessary for your fitness level.
Towel Lever Push-Up FAQs
What muscles does the Towel Lever Push-Up work?
The Towel Lever Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Towel Lever Push-Up?
Towel.
Is the Towel Lever 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 Towel Lever Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Towel Lever Push-Up variations and alternatives?
Similar exercises include the Towel Figure 8, Towel Pike Slide Plank, Stool Towel Seated Jack and Clock Push-Up.
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