Push Up (from standing position)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Chest, Hips, Waist
- Typ
- Stretching
The push up from standing position is a bodyweight stretching and mobility movement that walks you from standing down to a push-up plank and back. It opens the chest, stretches the hip flexors, and mobilizes the waist and thoracic spine, making it a practical warm-up or cool-down drill for the whole front of the body.
Push Up (from standing position): So führst du sie aus
- 1Stand tall with your feet hip-width apart and your arms relaxed at your sides.
- 2Hinge at your hips and bend your knees slightly as you reach both hands toward the floor in front of your feet.
- 3Once your hands touch the floor, walk them forward one at a time until your body forms a straight plank — hands directly under your shoulders, core braced, hips level.
- 4Hold the plank position for one to two seconds, feeling the stretch across your chest and through your hips.
- 5Optionally lower your chest toward the floor in a push-up and press back up to reinforce the chest stretch.
- 6Walk your hands back toward your feet in small steps, keeping your knees soft.
- 7Once your hands are back near your feet, drive through your legs and roll up through your spine to return to a tall standing position.
- 8Reset your posture at the top and repeat for the desired number of reps.
Technik-Tipps
- Keep your hips level and your core engaged throughout the plank phase so your lower back doesn't sag.
- Move at a controlled pace — walking the hands out slowly increases the stretch through the chest and hip flexors.
- Keep a slight bend in your knees when hinging to the floor, especially if hamstring flexibility is limited.
- Breathe in as you walk out and exhale as you hold the plank; reverse that rhythm on the walk back up.
- Let your head hang relaxed on the way down rather than straining to look forward.
Häufige Fehler
- Letting the hips pike up during the plank phase, which reduces the chest and hip stretch and puts the load on the shoulders unevenly.
- Rushing through the hand-walk, which shortens the range of motion and eliminates most of the mobility benefit.
- Rounding the lower back excessively when standing back up instead of rolling through the spine segment by segment, which adds unnecessary stress to the lumbar area.
- Locking the knees straight when reaching for the floor, which can over-stress the hamstrings and limit how far you can walk your hands out.
- Flaring the elbows wide if you add a push-up at the bottom, which shifts load away from the chest and onto the shoulder joints.
Häufig gestellte Fragen
What does the push up from standing position stretch?
The movement primarily stretches the chest and the front of the hips (hip flexors), while also mobilizing the waist and spine. Walking back up gently lengthens the hamstrings and lower back.
Is this exercise good as a warm-up?
Yes. It moves multiple joints through a large range of motion and raises body temperature slightly, making it an effective warm-up before upper-body or full-body training sessions.
Do I have to do a push-up at the bottom, or can I just hold the plank?
You can do either. Holding the plank for a second or two focuses on the stretch and stability. Adding a push-up increases chest activation and makes the drill more dynamic. Both are valid depending on your goal.
How many reps should I do?
For a warm-up or mobility drill, 5–10 slow, controlled reps is typically enough. Focus on full range and a steady breathing rhythm rather than trying to hit a high number.
Can beginners do this exercise?
Yes. It uses only body weight and requires no equipment. Beginners can bend their knees more on the hinge and take smaller steps with their hands to keep the movement within a comfortable range.
