Lay Down Push-Up

Muscles worked

Setup

1. Lie face down on the floor with your legs straight and toes tucked.
2. Place your hands just outside shoulder-width, flat on the floor at chest level.
3. Engage your core and glutes to create a rigid line from your head to your heels.

How to do it

1. Exhale and press your entire body away from the floor in one solid piece until your arms are fully extended.
2. Inhale as you lower yourself back down with control until your chest and thighs rest completely on the floor.
3. Briefly lift both hands off the floor to reset your tension, then place them back down to begin the next rep.
4. Maintain a controlled tempo, focusing on a powerful upward drive and a slow 2-second descent.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flared out to the sides.
• Ensure your hips and shoulders rise simultaneously to avoid 'peeling' your chest off the floor.
• Maintain a neutral spine by looking at the floor slightly in front of your hands.
• Keep your core braced throughout the entire movement to prevent your lower back from sagging.

Pro tips

• When you lift your hands at the bottom, squeeze your shoulder blades together to prime your upper back for the next rep.
• Focus on 'pushing the floor away' rather than just pushing yourself up to maximize pectoral engagement.

Make it harder

• Increase the time under tension by lowering your body over a 4-second count.
• Perform the exercise with your feet elevated on a bench or step to shift more weight to the upper chest and shoulders.

Frequently asked

What muscles does the lay down push-up work?

The lay down push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the lay down push-up?

The lay down push-up requires no equipment — just your body weight.

Is the lay down push-up good for beginners?

Yes. The lay down push-up is a beginner-friendly movement and a strong foundation to build on.

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