In and Out 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 In and Out Push ups
Start in plank. Do a push-up, jump hands from wide to close (and vice versa). Land lightly after each jump.
Common mistakes
Maintain body alignment. Ensure a controlled and light landing, avoid rushing.
Breathing
Inhale down, exhale pushing up and during the hand jump.
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
