Push-up in Child Pose
Expert Advice
Focus on maintaining a strong core and smooth transition between the push-up and the Child Pose to maximize muscle engagement and stretch.
How-to-do Steps
- Start in a high plank position with your hands shoulder-width apart.
- Perform a push-up by lowering your chest to the ground while keeping your elbows close to your body.
- Push back up to the plank position.
- Sit your hips back onto your heels, extending your arms forward into Child Pose.
- Return to the starting plank position and repeat.
Track Push-up in Child Pose in FitAI
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Muscles Worked
Push-up in Child Pose primarily targets the Lats, Glutes, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats15%
Glutes15%
Chest15%
Secondary
Shoulders15%
Hamstrings15%
Quads15%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Push-up in Child Pose work?
Push-up in Child Pose primarily targets the Lats, Glutes, Chest. Secondary muscles involved include Shoulders, Hamstrings, Quads, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-up in Child Pose?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Push-up in Child Pose suitable for beginners?
Yes, Push-up in Child Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
