Modified Pushups

Modified Pushup Basics

Primary muscles worked: Pecs

Synergist Muscles: Triceps, Deltoids

Mechanics: Compound

Equipment: Open Floor Space

How To Perform Modified Pushups

• First, kneel on the floor.
• After kneeling, lean forward and place your arms in full extension on the floor.
• Your hands should be spaced more than shoulder width apart.
• Your should be in a straight line from your neck to your knees.
• As you lean forward, lift your feet and lower legs off of the floor.
• After this position has been reached, bend at the elbows, lowering your chest towards the floor.
• Once your elbows have reached 90-degrees or your chest is about two to three inches from the floor, you should push through your hands, utilizing your pecs, and extending your arms back to full extension.
• After your arms have reached full extension, you may begin another rep.

Modified Pushup Tips

• Depending on the surface of the floor, the athlete may need to put a mat or cushioning device underneath their knees.
• When performing this exercise, do not allow your hips to drop or your back to arch to prevent injury to the back from excess pressure.

Modified Pushups and Sports Application

Sports specifically, the modified pushup can be seen in the sport of wrestling. Wrestlers may have to push off of the floor or their opponent in a wide variety of scenarios. In general, the modified pushup will improve body control and chest strength, especially novice weight trainers. The position for this lift will allow these individuals to learn proper form and technique before progressing to hard forms of the pushup.