Bottom Up Push ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Bottom Up Push ups
Begin in a push-up position with hands shoulder-width or slightly wider. Lower yourself until your torso gently touches the ground. Release your hands momentarily from the ground, then place them back and push up to the starting position.
Common mistakes
Ensure your hips don't sag or elevate too high during the movement. Maintain a straight line from head to heels. Don't slam your body onto the ground; control the descent.
Breathing
Inhale as you lower yourself, exhale when pushing up to the starting position.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
