Push-Up in Child Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Push-Up in Child Pose

Step by step instructions, muscle activation and variants for the Push-Up in Child Pose.

EasyTricepsMiddle chest

About this exercise

A chest-focused bodyweight exercise that begins in child's pose and transitions into a push-up, combining a deep pectoral stretch at the bottom with pressing strength at the top. The movement pattern emphasizes full range of motion and is accessible to beginners.

How to Perform

  • Start in child's pose with arms extended forward on the mat, hips toward your heels, and forehead down
  • Slide your body forward along the floor, bringing your chest low to the ground as you shift into a plank
  • Perform a push-up by pressing through your palms to extend your arms fully
  • Pause briefly at the top in a plank position, keeping your core engaged
  • Lower your chest back to the floor and slide your hips back to child's pose to complete one rep

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Push-Up in Child Pose

The Push-Up in Child Pose 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.

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