Videos
Instructions
- Start in a high plank position with hands under shoulders.
- Lower your chest towards the floor into a push up.
- Press back up to plank position.
- Lift hips up and back into downward dog position.
- Hold briefly, then return to plank for the next rep.
Technical Tips
- Engage core to keep body aligned.
- Press shoulders away from ears in downward dog.
- Keep elbows at a 45-degree angle during push up.
Breathing Tips
- Inhale as you lower into push up.
- Exhale as you push back up.
- Inhale as you lift hips into downward dog.
Medical restrictions
- Shoulder injury
- Wrist injury
- Lower back pain
The push up to downward dog is a functional bodyweight exercise combining upper body strength with posterior chain mobility. This movement transitions fluidly from a standard push up to the downward dog yoga pose, building chest, shoulder, and core strength while enhancing hamstring and calf flexibility. It is ideal for improving full-body coordination, promoting joint health, and warming up the body before strength or mobility workouts. Executing this exercise regularly can support shoulder stability and increase range of motion in the posterior chain. It requires no equipment, making it an efficient addition to home, gym, or outdoor routines. Suitable for beginners and useful for athletes needing a dynamic movement to integrate strength and flexibility, this compound exercise encourages better posture and body awareness. Incorporating the push up to downward dog into warm-ups or conditioning circuits ensures comprehensive muscular activation, enhances circulation, and primes the nervous system for more demanding exercises. It is widely used in fitness, calisthenics, and yoga-based training programs due to its accessibility and versatility.
What muscles do I work with push up to downward dog?
The push up to downward dog works your chest and shoulders primarily while engaging your core, lats, and hamstrings during the transition, offering both strength and mobility benefits.
Is push up to downward dog good for beginners?
Yes, push up to downward dog is suitable for beginners as it combines basic upper body strength with a gentle posterior chain stretch, improving strength and flexibility safely.
Can I include push up to downward dog in my warm up?
Yes, this exercise is excellent for warm-ups because it activates your chest and shoulders while dynamically stretching your hamstrings and calves, preparing the body for training.