Judo 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
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Judo Push-Up is a dynamic bodyweight exercise that primarily targets the chest while engaging secondary muscles including the abs, shoulders, triceps, and lower back. It involves a fluid, explosive movement where the body is lowered toward the ground and then propelled upward with a controlled push, often incorporating a slight forward or rolling motion reminiscent of martial arts techniques. This exercise not only strengthens the upper body and core but also improves coordination, balance, and explosive power. Requiring no equipment, it can be performed anywhere, making it an effective addition to bodyweight and functional training routines.
How to Perform
Start in a standard push-up stance with your hands positioned just under your shoulders and your body straight from head to heels.
Lift your hips toward the ceiling and bring your hands and feet slightly closer together, creating an inverted V shape with your body.
Lower your upper body by bending your elbows while keeping your hips elevated, aiming to bring your chin near the floor without collapsing your spine.
As you reach the bottom, push your head forward and upward in a controlled motion while allowing your hips to descend toward the floor, maintaining a smooth flow.
Reverse the movement by lifting your hips back into the inverted V position and returning to the starting push-up stance.
Repeat the motion with controlled, fluid movements, focusing on using your chest, shoulders, and core to maintain balance and prevent strain.
★ 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 protect your lower back and maintain stability.
Avoid flaring your elbows too wide; keep them at a comfortable angle to prevent shoulder strain.
Focus on controlled, smooth movements rather than rushing through reps.
Ensure your hips move fluidly—too high or too low can reduce chest activation and stress joints.
Exhale as you push upward and inhale as you lower your body to maintain proper breathing.
Warm up your shoulders, chest, and wrists beforehand to prevent injury.
Start with fewer repetitions if you’re new to explosive or flowing push-up variations.
Keep your movements deliberate to engage both chest and secondary muscles like abs, triceps, and shoulders effectively.
How Not to Perform
Do not let your lower back sag or arch excessively, as this can strain the spine and reduce core engagement.
Avoid flaring your elbows out too wide, which increases shoulder stress and decreases chest activation.
Do not rush through the movement; jerky or explosive motions without control can lead to injury.
Avoid keeping your hips too high or too low throughout, as improper hip positioning reduces the exercise’s effectiveness.
Do not hold your breath; improper breathing can limit performance and increase tension.
Avoid collapsing your head toward the floor; your neck should follow a natural line with your spine.
Do not skip warming up your shoulders, wrists, and chest, as this increases the risk of strains.
Avoid letting your hands or feet slide; unstable placement can reduce focus on the target muscles.
Do not sacrifice proper form to increase repetitions; quality is more important than quantity.
Avoid locking your elbows at the top of the movement, which can put unnecessary stress on the joints.
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.
