Push-Up in Child Pose
A gentler push-up variation. Combines strength & flexibility with a child's pose stretch! Great for beginners.
The Push-Up in Child Pose is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Push-Up in Child Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Push-Up in Child Pose Variations and Alternatives
How to do the Push-Up in Child Pose
Start in a kneeling position, sitting back on your heels with your big toes touching.
Lean forward and place your palms flat on the floor, shoulder-width apart.
Extend your arms fully, curling your toes under, and lift your hips off your heels into a modified plank position, ensuring your back is straight and your body forms a slight incline.
Lower your chest towards the floor by bending your elbows, performing a push-up while keeping your knees on the ground.
Push through your palms to extend your arms and return to the starting modified plank position.
Shift your hips back towards your heels, stretching your arms out in front of you and resting your torso on your thighs.
Raise your hips back up to the modified plank position and repeat the push-up motion.
Continue to repeat the sequence for the desired number of repetitions, maintaining good form throughout the exercise.
Remember to keep your core engaged and your movements controlled, breathing in as you lower into the push-up and breathing out as you push back to the starting position. Adjust the number of sets and reps according to your fitness level.
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Push-Up in Child Pose FAQs
What muscles does the Push-Up in Child Pose work?
The Push-Up in Child Pose mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up in Child Pose?
None. The Push-Up in Child Pose is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up in Child Pose 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 Push-Up in Child Pose go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up in Child Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Bear Push-Up, Chaturanga Pose and Child Pose Arms-To-The-Side.
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