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Lay Down Push-up

Lay Down Push-up

The Lay Down Push-Up is a challenging and effective exercise that targets multiple muscle groups in your upper body. This advanced variation of the traditional push-up is a great way to add intensity and variety to your workout routine. To perform the Lay Down Push-Up, begin by lying face down on your mat or the floor. Place your hands slightly wider than shoulder-width apart, fingers pointing forward. Keep your toes tucked under and legs extended behind you. Your body should be in a straight line from your head to your heels. Engage your core and squeeze your glutes as you begin to push your body up off the ground, using your arms and chest muscles. Press into your hands as you straighten your elbows, lifting your torso off the ground. Your hips and legs should remain in contact with the floor throughout the movement. At the top of the movement, your arms should be fully extended and your chest lifted off the ground. Take a brief pause, feeling the activation in your chest, shoulders, and triceps. Lower your body back down with control, keeping your elbows slightly tucked in at your sides. Once your chest touches the ground, repeat the movement for the desired number of repetitions. The Lay Down Push-Up offers a range of benefits, including strengthening and toning the chest, shoulders, triceps, and core muscles. It also helps improve upper body endurance and stability. However, it's important to note that this exercise is more advanced and requires a certain level of strength and stability. As with any exercise, proper form and technique are essential to prevent injury.


  • Start by lying face down on the floor, with your palms slightly wider than shoulder-width apart.
  • Push off the floor, raising your body up onto your hands and toes
  • Keep your arms and legs fully extended, forming a straight line from head to toe
  • Lower your body back down to the starting position by bending your elbows and hinging at your hips
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to support your spine.
  • Focus on a controlled movement, avoid rushing through the exercise.
  • Make sure to breathe properly, exhale as you push up and inhale as you lower yourself down.
  • Start with a comfortable range of motion and gradually increase as you progress.
  • Incorporate variations of the push-up to challenge different muscle groups.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Ensure that your wrists are aligned with your shoulders to avoid strain.
  • Use a stable surface to perform the push-up for better stability and control.
  • Combine the lay down push-up with other upper body and core exercises for a full body workout.


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