Exercise description of the modified pushup.  Learn about the modified pushup with video and pictures.  Also learn how the modified pushup can improve your sports performance.

Primary muscles worked:  Pecs

Synergist Muscles:  Triceps, Deltoids

Mechanics:  Compound

Equipment:  Open Floor Space

How to perform the exercise:  To perform the modified pushup, the athlete should first kneel on the floor. After kneeling, the athlete should lean forward and place the arms in full extension on the floor. The hands should be spaced past shoulder width apart. The athlete's back should be in a straight line from neck to the knees. The athlete should lift their feet off of the floor but keep the knees in contact with the floor. Depending on the surface of the floor, the athlete may need to put a mat or cushioning device underneath their knees. After this position has been reached, the athlete will bend at the elbows lowering their chest towards the floor. Once the athlete's elbows have reached 90 degrees or their chest is about two to three inches from the floor, the athlete should push through their chest, utilizing their pecs, bringing the arms back to full extension. After the arms have reached full extension, the athlete may begin another rep.

Spotting the exercise:  The spotter for modified pushups should instruct the athlete on proper technique during the lift.

Sport specific 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.