Walkout to Push Up being performed with proper form

How to do a Walkout to Push Up

Reviewed by Jim Parker, CPT, B.A. Kinesiology

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

    Primary Muscles
    Chest
    Secondary Muscles
    Hamstrings, Glutes, Shoulders, Abs

    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.

    1. Stand upright with your feet hip width apart.
    2. 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.
    3. Bend your elbows to lower your chest to the ground and then straighten your arms back underneath your shoulders.
    4. Walk your hands back to your feet and return to an upright position.

    Alternatives & Variations to Walkout to Push Up

    Filter By

    1. 1. Chest Expansion

      Photo of Chest Expansion being performed
      11.7 mSCORESWAPPED 3,759 TIMES

      Chest 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. 2. Wall Pectoral Stretch

      Photo of Wall Pectoral Stretch being performed
      11.6 mSCORESWAPPED 2,767 TIMES

      Wall 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. 3. Crab Pose

      Photo of Crab Pose being performed
      9.5 mSCORESWAPPED 1,998 TIMES

      Crab 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. 4. Push Up on Knees

      Photo of Push Up on Knees being performed
      83.4 mSCORESWAPPED 1,626 TIMES

      Push 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. 5. Chest Doorway Stretch

      Photo of Chest Doorway Stretch being performed
      11.5 mSCORESWAPPED 1,413 TIMES

      Chest 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. 6. Push Up

      Photo of Push Up being performed
      94.5 mSCORESWAPPED 1,242 TIMES

      Push 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.

    7. 7. Wall Slide Stretch

      Photo of Wall Slide Stretch being performed
      5 mSCORESWAPPED 977 TIMES

      Wall 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. 8. Walkout

      Photo of Walkout being performed
      14.7 mSCORESWAPPED 572 TIMES

      Walkouts 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. 9. Hand Release Push Up

      Photo of Hand Release Push Up being performed
      93.3 mSCORESWAPPED 391 TIMES

      Hand 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. 10. Handle Band Pec Fly

      Photo of Handle Band Pec Fly being performed
      44.6 mSCORESWAPPED 369 TIMES

      Similar 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.