Videos
Instructions
- Stand with feet hip-width apart.
- Bend at your hips and place your hands on the floor.
- Walk your hands forward until you reach a high plank position.
- Perform a full push-up by lowering your chest to the floor and pressing back up.
- Walk your hands back towards your feet and return to standing.
Technical Tips
- Keep your core tight to avoid sagging hips.
- Lower yourself with control during the push-up.
- Keep elbows at about 45 degrees to your torso.
Breathing Tips
- Inhale as you walk your hands out.
- Exhale as you push up from the bottom of the push-up.
- Inhale as you walk your hands back towards your feet.
Medical restrictions
- Shoulder injuries
- Wrist pain or injury
- Lower back issues
Description
The walkout push-up is a dynamic compound exercise combining an inchworm movement with a push-up to enhance strength, mobility, and full-body activation. This exercise begins from a standing position, transitions to a plank via walking the hands forward, then includes a controlled push-up before returning to standing. It primarily targets the chest, abs, and triceps while engaging the shoulders, quadriceps, hamstrings, and lower back as stabilizers. Walkout push-ups are highly effective for building upper body strength and improving core stability while simultaneously enhancing hamstring flexibility and overall mobility. This movement is ideal for functional warm-ups, bodyweight strength circuits, or conditioning workouts. As a progression from standard walkouts, it requires greater upper body strength and core control, making it suitable for intermediate fitness levels. Incorporating walkout push-ups into your training routine helps prepare the body for more demanding push-up variations, improves muscular coordination, and develops balanced strength without the need for any equipment, making it an accessible and efficient exercise for home or gym workouts.
What is a walkout push-up?
A walkout push-up is a full-body exercise combining an inchworm walkout into a plank followed by a push-up, effectively working the chest, abs, and triceps while enhancing flexibility and mobility.
Are walkout push-ups good for building strength?
Yes, walkout push-ups build strength by targeting the chest, triceps, and core while also improving shoulder stability and hamstring flexibility, making them a powerful bodyweight exercise.
Can beginners do walkout push-ups?
Beginners can perform walkout push-ups by modifying the push-up on knees if needed, but it is generally recommended for those with basic push-up strength and sufficient hamstring mobility.
How many walkout push-ups should I do?
For strength and conditioning, perform 5 to 10 walkout push-ups per set with controlled tempo, ensuring proper form throughout each repetition.
What is the difference between walkouts and walkout push-ups?
Walkouts involve walking your hands out to a plank and back without a push-up, while walkout push-ups add a push-up at the plank position, increasing strength and difficulty.