Bodyweight Standing Walkout Push Up

Instructions for proper form

Start in a standing position with your feet shoulder-width apart. Engage your core and hinge at your hips to bend forward. Place your hands on the floor in front of you, maintaining a flat back and straight legs. Walk your hands forward to a plank position, ensuring your body forms a straight line from your head to heels. Infer your elbows out slightly to the sides, lower your chest towards the ground until your elbows are at a 90-degree angle for the push-up, then push back up to the plank position. Walk your hands back towards your feet and return to standing.

Common mistakes to avoid

Avoid letting your hips sag or rise as you transition into the plank position. Do not perform the push-up with flared elbows; keep them close to your body. Ensure you don’t tilt your head or look up excessively during the push-up, as it can lead to neck strain.

Benefits

Specific benefits of the exercise

Builds upper body strength, particularly targeting the pectoral muscles while also engaging the core, triceps, and shoulders during the push-up phase.

Expected results and timeframe

With consistent practice (2-3 times a week), users can expect improved upper body strength and endurance within 4-6 weeks, depending on starting strength levels..

Who this exercise is best for

Best for individuals with some fitness experience looking to enhance their upper body strength, particularly in the chest and triceps, and for those wanting to improve core stability.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like push-ups are effective for engaging multiple muscle groups simultaneously and promoting functional fitness, enhancing overall upper body strength and muscular endurance.

Variations

Beginner modifications

Beginner modifications can include performing the exercise from the knees instead of the toes or limiting the range of motion of the push-up (e.g., lowering to a cushion). You can also perform the walkout to a plank but skip the push-up phase.

Advanced progressions

Advanced variations can include adding a plyometric element by incorporating a clap push-up after the walkout or performing the exercise on an unstable surface like a BOSU ball for added balance training.

Integrations

Complementary exercises

Consider integrating exercises like planks, tricep dips, or chest flyes to create a full upper body workout focused on strength and stability.

Super set recommendations

A good superset would be pairing the walkout push-up with pull-ups or rows to balance out the push movements with a pulling exercise, maximizing upper body engagement.

Sample workout routines

A sample workout could include: 1) Warm-up (5-10 mins), 2) Bodyweight Standing Walkout Push-ups (3 sets of 10-12 reps), 3) Pull-Ups or Bent-Over Rows (3 sets of 8-10 reps), 4) Plank Holds (3 sets of 30-60 seconds), 5) Cool Down/Stretch.

Exercise combinations

Combine with exercises like jump squats or mountain climbers for a full-body circuit that enhances cardiovascular fitness while targeting the upper body.

Best time to do this exercise in your workout

Best performed in the strength training segment of a workout after a warm-up and prior to any isolation movements, maximizing engagement of the upper body.