Exercise How To:

Modified Pushup


Muscles Worked: Pectoral muscles, shoulders, triceps, biceps, core muscles.

Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat.

Action: Lower your chest to the ground. Walk your hands out in front of you so that your hands are even with your chest as you lower yourself to the ground. Stop once your chest is one inch above the ground.

Extend your arms to push yourself up to the starting position. Do not move your hands out of place.

Muscles Worked

Pectoral MusclesShoulder MusclesTricepsBicepsAbdominal Muscles

More Exercises Requiring No Equipment

Ab Twist
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Flutter Kicks
Glute Kickbacks
Jog in Place
Pilates Crunch
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Triceps Dips
Wall Sits


Tips for Modified Pushup:

1. Place your hands in the position that is most comfortable for you.

2. Widen your hands to isolate your pectoral muscles.

3. Bring your hands closer together to work more of your triceps.