How to do a Walkout to Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 887,315
- Popularity Rank
- 301st
- Difficulty
- Beginner
- Chest Strength
- 88 mSCORE 19th
- Equipment Required
- Bodyweight-only
Workouts with Walkout to Push Up
Target muscles worked
Instructions for Proper Form
Combines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
- Stand upright with your feet hip width apart.
- Drop your hands down to the outsides of your feet and begin walking your hands forward until you’ve created a straight line from shoulders to your heels ending with your hands underneath your shoulders.
- Bend your elbows to lower your chest to the ground and then straighten your arms back underneath your shoulders.
- Walk your hands back to your feet and return to an upright position.
Alternatives & Variations to Walkout to Push Up
1. Chest Expansion
11.7 mSCORESWAPPED 3,759 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
2. Wall Pectoral Stretch
11.6 mSCORESWAPPED 2,767 TIMESWall Pectoral Stretch is a static stretch that primarily targets the chest muscles. This exercise involves placing your forearm and elbow against the wall and gently rotating your body away to stretch the pectoral muscles. It's an effective way to improve chest flexibility, enhance posture, and prevent muscle tightness, especially after upper body workouts.
3. Crab Pose
9.5 mSCORESWAPPED 1,998 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
4. Push Up on Knees
83.4 mSCORESWAPPED 1,626 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
5. Chest Doorway Stretch
11.5 mSCORESWAPPED 1,413 TIMESChest Doorway Stretch is a flexibility exercise that targets the muscles of the chest and shoulders. This stretch helps improve posture, increase the range of motion, and alleviate tightness in the chest and shoulders. Utilizing a doorway provides a stable anchor point, allowing you to control the depth of the stretch more effectively. This is particularly beneficial for those who experience tightness from activities like bench pressing or desk work.
6. Push Up
94.5 mSCORESWAPPED 1,242 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
7. Wall Slide Stretch
5 mSCORESWAPPED 977 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
8. Walkout
14.7 mSCORESWAPPED 572 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
9. Hand Release Push Up
93.3 mSCORESWAPPED 391 TIMESHand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.
10. Handle Band Pec Fly
44.6 mSCORESWAPPED 369 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.