How to do a Downward Dog Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Downward Dog Push Up
Instructions for Proper Form
Downward Dog Push Up is a variation of the standard Push Up that incorporates elements of yoga. Like other Push Ups, this is a compound exercise that primarily targets the chest, shoulders, and triceps. The downward dog position adds more focus on the shoulders and also engages the core and hamstrings. This variation can enhance flexibility while also building strength in a more dynamic way.
- Place your hands underneath your shoulders with extended arms and bring your hips backwards to create an upside down “V” or a downward dog position.
- Bend your elbows while simultaneously bringing your hips forward to drop your chest down to the floor between your hands.
- Continue the motion bringing your hips to the floor and extending your arms into an upward dog position.
- Return to the starting position and repeat for the allotted repetitions.
Sets & Reps Calculator
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Alternatives & Variations to Downward Dog Push Up
1. Cobra Triceps Extension
78.5 mSCORESWAPPED 1,776 TIMESCobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.
2. Bench Dip
93.8 mSCORESWAPPED 1,122 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
3. Dumbbell Kickbacks
93.7 mSCORESWAPPED 922 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
4. Seated Tricep Press
97.4 mSCORESWAPPED 677 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
5. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 635 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
6. Diamond Push Up
46.8 mSCORESWAPPED 617 TIMESDiamond Push Ups are a more advanced variation on the more standard Tricep Push Up. Like Tricep Push Ups, this compound, bodyweight exercise primarily targets your chest and triceps. However, by placing your hands together on the ground, you can further emphasize your triceps. Additionally, placing your hands together gives you a less stable base, which can increase the need to recruit your core.
7. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 598 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
8. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 407 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
9. Push Up
94.5 mSCORESWAPPED 348 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
10. Tate Press
61 mSCORESWAPPED 333 TIMESTate Press is a variation on the more standard Skull Crusher. Similar to Skull Crusher, this is an isolation movement that targets your triceps. The use of dumbbells ensures that you aren’t compensating for any discrepancies between sides. The unique positioning of elbows for this exercise can help to further recruit the long head of the triceps compared to similar tricep or pressing exercises.