Push back push-ups

How to do it

1. Set upHigh plank.
2. MoveDo one push-up, then push your hips back toward your heels with your arms straight, as if sinking into child's pose, and come straight back forward to plank. Repeat without pausing.
3. Watch forRounding your lower back on the push back. Let the stretch come through your shoulders and lats.

Easier or harder

Easier

Push-up + child's pose: pause for a breath in child's pose.

Harder

Divebomb pushups: swoop through from pike to upward dog.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Standard push-ups
• Negative push-ups
• Low push-up hold
• Push-up + shoulder tap
• Commandos
• Knee push-ups