About this exercise
The half pushup is a key exercise for building proper pushup form. It helps prevent the common mistake of lifting the hips by strengthening the waist and spinal muscles, ensuring the hips stay locked and aligned.
Half push-up
Step by step instructions, muscle activation and variants for the Half push-up.
MediumUpper chestMiddle chest
How to Perform
Start Position
- From a kneeling position, place your palms on the floor, shoulder-width apart, directly below your upper chest.
- Stretch your legs out behind you, keeping your feet and legs together.
- Tighten your muscles to keep your back, hips, and legs aligned.
Lowering Phase
- Lower yourself halfway down, until your elbows form a right angle or your hips lightly touch a ball placed beneath them.
Pause and Return
- Pause briefly at the bottom, then push forcefully back to the starting position.
Repeat
- Continue for the desired number of repetitions.
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Half push-up
The Half push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.