Lateral Hand Walk Push Up 101 Video Tutorial
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Overview
The Lateral Hand Walk Push Up is a dynamic bodyweight exercise primarily targeting the chest while also engaging the abs, shoulders, and triceps. This exercise combines the benefits of traditional push-ups with lateral movement, enhancing core stability and overall upper body strength. To perform it, begin in a push-up position and take a step to the side with one hand, followed by the other hand, creating a lateral walking motion. After completing a few steps, lower into a push-up, then walk back in the opposite direction and repeat. This movement not only builds muscular endurance but also improves coordination and balance.
How to Perform
Start by getting into a quadruped position on the ground, ensuring your hands are positioned directly beneath your shoulders, your knees are under your hips, and your toes are tucked.
One leg at a time, extend your legs behind you to transition into a straight push-up position. Your elbows should be locked, and your head should be neutral, gazing down at the floor.
Gradually lower your body toward the ground by squeezing your shoulder blades together and bending your elbows. Continue descending until your upper arms are parallel to the floor or until your chest lightly touches it.
Press back up to the initial push-up position by straightening your elbows and forcefully pushing your palms into the floor.
Begin the lateral movement by simultaneously reaching out with one arm while lifting the opposite leg off the ground. Move sideways for the designated number of steps.
Once you’ve completed the lateral movement, reverse the direction and return to the starting point by stepping back with your arms and legs.
Perform this sequence for your target number of repetitions to fully engage your chest, abs, shoulders, and triceps while improving your overall coordination and stability.
Ensure you maintain a controlled movement throughout, focusing on proper form to maximize the effectiveness of the exercise and prevent injury.
★ 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
When in the lower position, ensure your arms form a straight line rather than a “T” shape for optimal alignment.
Maintain a strong and stable spine throughout the exercise, treating the push-up as a dynamic plank movement.
Activate your glutes and tighten your core before you begin to lower yourself. This helps keep your ribcage in a neutral position.
Keep your chin tucked and avoid looking forward during the exercise to maintain proper head alignment.
Visualize pushing your thumbs together while executing the movement; this mental cue can enhance your chest muscle engagement.
Ensure your head remains in line with your body—your nose and chest should touch the ground simultaneously.
Focus on generating upward force, imagining you're pushing away from the floor to maximize the push-up's effectiveness.
At the top of each repetition, drive through your palms, allowing your shoulder blades to move freely around your ribcage.
Avoid cutting your repetitions short to ensure you reap the full benefits of the exercise; complete each rep fully for greater muscle activation.
How Not to Perform
Avoid Improper Hand Placement: Ensure your hands are directly beneath your shoulders. Incorrect positioning can lead to shoulder strain and reduce stability.
Don’t Allow Hips to Sag or Rise: Keep your body in a straight line from head to heels. Letting your hips sag or lift can strain your lower back and diminish core engagement.
Avoid Locking Elbows at the Top: Fully extending your elbows can put unnecessary stress on your joints. Instead, keep a slight bend to maintain tension in your muscles.
Do Not Rush the Movement: Performing the exercise too quickly can lead to poor form. Focus on controlled movements to ensure proper muscle activation and reduce the risk of injury.
Avoid Looking Forward: Keeping your chin up and looking forward can lead to neck strain. Maintain a neutral head position by looking down at the floor throughout the exercise.
Don’t Let Your Shoulders Hunch Up: Keep your shoulder blades retracted and down throughout the movement. Allowing them to rise can compromise shoulder stability and reduce chest engagement.
Avoid Excessive Lateral Movement: While lateral movement is key to the exercise, moving too far can destabilize your position. Limit your lateral reach to maintain balance and focus on muscle activation.
Don’t Neglect Core Engagement: Failing to brace your abs can lead to improper form and increased risk of injury. Always engage your core to support your spine and maintain stability.
Avoid Inconsistent Depth: Don’t cut your push-up depth short. Lower your chest to the ground consistently with each rep to ensure full engagement of the chest and maximize the exercise’s benefits.
Don’t Forget to Breathe: Holding your breath during the exercise can lead to fatigue and decreased performance. Practice rhythmic breathing to maintain energy levels and focus throughout your sets.
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.
