Frog Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Frog Push-Up is a bodyweight exercise primarily targeting the chest while also engaging the triceps as a secondary muscle. Unlike a standard push-up, it involves a wider hand placement and a slightly squatted leg position, which allows for a greater stretch and contraction of the chest muscles. The movement requires lowering the body toward the ground while keeping the elbows at a controlled angle, then pushing back up to the starting position. This exercise emphasizes both strength and stability, engaging the core and shoulders to maintain proper form, and is effective for building upper body power without any equipment.
How to Perform
Start in a high plank position with your hands slightly wider than shoulder-width apart and fingers pointing forward.
Position your feet slightly wider than usual and bend your knees outward, keeping your heels together if possible, so your legs form a “frog-like” stance.
Engage your core, tighten your glutes, and keep your back flat to maintain a neutral spine throughout the movement.
Slowly bend your elbows and lower your chest toward the floor, keeping your elbows at an angle of about 45 degrees from your body.
Pause briefly at the bottom, feeling the stretch in your chest and engagement of your triceps.
Push through your palms, straightening your arms to return to the starting high plank position.
Maintain controlled movement throughout, avoiding sagging hips or flaring elbows excessively.
Repeat for the desired number of repetitions while keeping a steady rhythm and proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to prevent sagging in the lower back.
Maintain a wide hand placement to maximize chest activation.
Ensure your elbows stay at about a 45-degree angle from your body to protect the shoulders.
Focus on controlled movements rather than speed for better muscle engagement.
Keep your feet in a stable “frog” position to maintain balance.
Exhale as you push up and inhale as you lower down to coordinate breathing with effort.
Avoid flaring elbows too wide, which can strain the shoulder joints.
Pause briefly at the bottom to enhance chest contraction before pressing back up.
Keep your back flat and hips aligned to prevent undue stress on the spine.
Start with fewer reps if you’re new, gradually increasing as strength and stability improve.
How Not to Perform
Do not let your lower back sag or your hips drop, as this strains the spine and reduces chest activation.
Avoid flaring your elbows out too wide, which can put excessive stress on your shoulder joints.
Do not rush through the movement; fast, uncontrolled reps reduce effectiveness and increase injury risk.
Avoid lifting your chest too high or not lowering enough, which minimizes engagement of the chest and triceps.
Do not let your hands slide outward or inward during the push-up, as this can destabilize your form.
Avoid locking your elbows aggressively at the top, which can put unnecessary stress on the joints.
Do not let your knees or feet move excessively; keep the “frog” stance stable to focus energy on the target muscles.
Avoid holding your breath; improper breathing reduces strength output and endurance.
Do not arch your back or tilt your pelvis; keep your core tight and aligned to properly engage the chest.
Avoid overextending your range of motion beyond comfort, which can cause shoulder or wrist injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
