Exercise Guide

Forward Sliding Push-up

Triceps, Pectoralis Major, Deltoids, Rectus Abdominis
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Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Starting Position (Alternative)Execution (Alternative) - 1nd Step
Execution (Alternative) - 2rd StepExecution (Alternative) - 3th Step

General And Specifics

  • with this variation of the push-up you can also train the shoulders and the abs well
  • you need a slippery floor and an already trained body

Starting Position

  • lay two folded towels onto the floor
  • bring your body into the push-up position and place each hand on one of the towels
  • the hands are right below the shoulders, the arms are stretched
  • your body forms a line from head to heels

Correct Execution

  • brace the abs
  • slide forward with one hand, the other one remains in its position
  • the sliding arm remains straight
  • simultaneously, bend the supporting arm and hold the elbow close to the body
  • lower the upper body as in the regular push-up
  • invert the motion, when your nose is close to the floor
  • slide the arm back
  • raise the upper body and come back to the stating position
  • do not let the butt hang down, avoid a hollow back, your body still forms a line
  • several alternating reps

tips for the workout

  • make the exercise a lot easier by doing it on your knees
  • impede it by putting a filled backpack onto your back
Suggestions for this exercise?!

Related exercise lists:

Triceps, Pecs, Deltoids, Upper Arms, Rectus Abdominis, Core