Grasshopper Push-Up

The grasshopper push-up is a challenging push-up variation that combines upper-body strength, core stability, and rotational movement. This exercise targets the chest, shoulders, triceps, and obliques, making it ideal for building functional strength and improving flexibility

This guide will show you how to perform the exercise with proper form, offering tips to modify it for your fitness level.

You’ll also learn how to incorporate this challenging movement into your routine for improved strength, flexibility, and coordination. Perfect for spicing up your workouts, the grasshopper push-up is a rewarding addition to any fitness plan.

How To Do

  1. Place your hands shoulder-width apart on the floor. Keep your body in a straight line from head to heels.
  2. Bend your elbows, lowering your chest towards the floor as if doing a regular push-up.
  3. As you lower your chest, lift your right knee and bring it toward your left elbow in a diagonal motion.
  4. Press through your palms to push back up into the plank position. Return your right leg to its starting position.
  5. Lower into another push-up, this time bringing your left knee toward your right elbow.
  6. Continue alternating sides, focusing on smooth, controlled movements with each repetition.

Tips From Expert

  • Ensure your arms are shoulder-width apart with your feet together. This ensures a stable push-up position as you come down to the floor.
  • Keep on the balls of your feet throughout the exercise. This ensures you can bring both legs through using the correct movement pattern.
  • Ensure your knee comes to the opposite arm as you lower your body down. It should be one fluid movement throughout.
  • Inhale and engage your core before lowering down. Exhale as you bring your body back up.
  • Keep your head facing towards the ground throughout. Avoid tucking your head to limit neck strain and injury.

Optimal Sets and Reps

For optimal results performing grasshopper push-ups, follow these recommended sets and reps according to your specific training goals:

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Grasshopper Push-Up

How to Put in Your Workout Split

The grasshopper push-up is a fantastic way to strengthen your upper body while targeting your core and improving flexibility. This dynamic movement can be easily adapted to various workout routines, adding variety and functional strength to your training.

Here’s how to include grasshopper push-ups into different workout splits:

  • Upper/Lower Split: On upper body days, perform grasshopper push-ups at the end of your workout to focus on endurance and core strength. This helps maximize muscle fatigue and improve stability.
  • Chest Days: On chest-focused days, use grasshopper push-ups as an activation exercise before heavier compound lifts. This will engage your chest, shoulders, and core in preparation for pressing movements.
  • Full Body Splits: In full-body routines, grasshopper push-ups work well as part of a circuit. This boosts both strength and endurance while engaging multiple muscle groups.

Loading Guidance: For building strength, aim for 4–6 controlled reps per set. Increase difficulty by elevating your feet or adding resistance, like a weighted vest. For power, focus on explosive movement by driving up quickly from the floor with speed after each rep. For hypertrophy, perform 8–12 reps per set, emphasizing steady form and the eccentric (lowering) phase to maximize muscle tension. For endurance, aim for 15–20 reps per set, maintain a consistent pace, and take short rests to challenge stamina.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major, or upper chest, engages strongly during the pushing motion of the grasshopper push-up. As you lower your body, this muscle helps control the descent. When you push back up, this muscle assists in extending your arms and bringing your torso back to the plank.

During floor push-ups, the upper chest activates at approximately 30% of its maximum force, which is its peak muscle engagement. The added leg twist in this variation increases the challenge by introducing torso rotation, making the upper chest work harder. By combining pressing and stabilization, the clavicular head plays a key role in maintaining balance and power through each rep.

Sternal Head Of Pectoralis Major

The sternal head, or middle chest, is heavily activated during the grasshopper push-up. This part of the chest is responsible for generating the primary force during the pushing movement.

Push-ups, especially with variations like the grasshopper, can activate the middle chest more effectively than even the bench press. This portion of the chest can experience significantly greater activation during push-ups compared to traditional bench presses.

The added leg movement and core engagement make this muscle work harder to stabilize your body. This can result in greater chest activation than a regular push-up, building strength and improving muscular endurance.

Abdominal Head Of Pectoralis Major

The abdominal head, or lower chest, plays a stabilizing role during the grasshopper push-up. This part of the chest helps control the movement as you twist and bring your knee across your body. It engages to maintain balance, especially during the leg cross.

When pushing back up, the abdominal head works alongside the core to keep your body stable and in alignment. This variation can challenge the lower chest more as the rotation requires extra control and strength. It enhances lower chest activation while supporting overall upper body and core strength.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Triceps Long Heads

The long head of the triceps is unique because it crosses both the shoulder and elbow joints, giving it a dual role. It not only extends the arm but also stabilizes the shoulder during movements.

Grasshopper push-ups, like other compound tricep exercises, engage multiple muscles, making the long head work hard to control both actions.

It’s crucial for maintaining balance and strength as you push up and rotate your leg. The long head provides extra stability, ensuring smooth movement throughout the exercise.

Triceps Medial Heads

The medial head of the triceps is highly involved during the push-up, especially in the final stages of the press. It primarily assists with locking out the elbow, providing stability as the arm fully extends.

This makes it essential for maintaining control and finishing the movement smoothly. During the grasshopper push-up, it activates more as your arms straighten. It’s a key player in helping you maintain control, even as you add the rotational movement with your legs.

Triceps Lateral Heads

The lateral head of the triceps plays a key role in the pushing phase of the grasshopper push-up. It provides much of the power needed to extend your arms and return to the plank position.

This head is most active when the arms are pushing up from the lowered position. While it works throughout the movement, its engagement increases during elbow extension.

Anterior Deltoid

The anterior deltoid plays a crucial role in stabilizing the shoulder joint during the grasshopper push-up. In a normal push-up, this muscle helps control the forward motion of the arms.

It assists in maintaining balance while your legs twist, making the movement more dynamic. The anterior deltoid ensures smooth arm motion, contributing to overall shoulder strength and stability during the exercise.

Obliques

The obliques are heavily involved in the rotational movement of the grasshopper push-up. They engage when you bring your knee across your body, adding core stabilization to the exercise.

Similar to other oblique exercises, this helps with balance and coordination throughout the movement. The obliques also support the twisting action, ensuring proper alignment as your body moves. This makes them essential for improving core strength and control.

Upper Rectus Abdominis

The upper rectus abdominis activates throughout the grasshopper push-up to maintain core stability. It works to keep your torso in a straight line while your arms and legs move.

This muscle is especially engaged when your knee crosses your body, ensuring your spine stays stable. By controlling your body’s movement, the upper rectus abdominis plays a key role in core strength and endurance.

Lower Rectus Abdominis

The lower rectus abdominis is highly engaged during the grasshopper push-up, helping stabilize the pelvis and support core rotation. This muscle plays a crucial role in maintaining balance as you twist your legs.

In a normal push-up, both rectus abdominis muscles are activated at about 24%, providing essential core stability. The grasshopper variation likely increases this activation due to the added rotational movement, further challenging the lower abs.

Erector Spinae

The erector spinae are part of the back muscles, responsible for maintaining spinal alignment during the grasshopper push-up. These muscles keep your back straight and support the lower spine as you lower and raise your body.

The erector spinae stabilizes your torso during the leg twist, preventing unnecessary arching or rounding of the back. This ensures proper posture and core strength throughout the movement.

Iliopsoas

The iliopsoas muscle, made up of the psoas major and iliacus, is involved in hip flexion during the grasshopper push-up. Hip flexion refers to the action of bringing your thigh toward your torso, which happens when you move your knee across your body.

This muscle aids in the twisting motion and works with the core to stabilize the hips and spine. The iliopsoas is crucial for controlling leg movement, ensuring smooth transitions and balance throughout the exercise.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Athletes

Athletes will benefit from grasshopper push-ups due to the combination of strength, stability, and coordination they require. As a closed-chain exercise, it activates multiple muscle groups, improving overall functional strength and core stability. Closed-chain movements involve the hands or feet in a fixed position, creating a stable base for activating multiple muscles.

This increased muscle activation enhances balance and body control, both crucial in sports performance. The rotational movement further boosts agility and coordination. 

Additionally, it helps build endurance and power, making it a valuable addition to athletic training programs focused on full-body performance.

Fitness Enthusiasts

Fitness enthusiasts looking to challenge their core and upper body will find grasshopper push-ups highly beneficial. The movement engages both the chest and core while adding variety to traditional push-ups. 

Focusing on core stability and rotation, introduces progressive overload, meaning gradually increasing the challenge to improve strength over time. This improves flexibility, balance, and muscle control, making it ideal for those seeking a well-rounded workout. It also helps build strength and prevents workout boredom with its dynamic twist.

Who Should Not Do?

Individuals With Shoulder Injuries

People with shoulder injuries or weakness, such as rotator cuff tears or impingement, should avoid grasshopper push-ups. This exercise places significant stress on the shoulder joints, especially during the twisting motion. 

Those with existing shoulder problems risk further injury or strain from the instability required. Without strong shoulder mobility and stability, performing this exercise may lead to discomfort or aggravation. 

It’s important for individuals with shoulder concerns to prioritize rehabilitation or perform easier push-up variations until their shoulders are stronger.

Individuals With Limited Core Strength

Grasshopper push-ups require significant core strength to stabilize the body and maintain proper alignment. Individuals with limited core strength should avoid this exercise. 

Without strong abdominal muscles, controlling the twisting movement is difficult, increasing injury risk to the lower back or hips. Core strength training targeting the transverse abdominis and multifidus improves stability, making it essential to build this foundation first. 

Simpler exercises like planks or standard push-ups are recommended before progressing to this advanced variation. Safely progressing ensures better form and reduces the chance of strain.

Benefits Of The Grasshopper Push-Up

Tones Muscles 

The grasshopper push-up is great for toning multiple muscle groups. Toned muscles refer to muscle definition with minimal fat covering the area, creating a lean appearance. It engages the chest, triceps, shoulders, and core with each movement. 

The added leg twist activates the obliques and lower abs. As a multi-joint exercise, it promotes more efficient strength gains and overall body composition improvement. This full-body engagement helps define muscles and improve overall tone.

Performing grasshopper push-ups regularly can improve muscle definition and provide a more sculpted appearance over time.

Builds Strength

Grasshopper push-ups are excellent for building strength. They target the chest, triceps, shoulders, and core, making them a powerful upper-body exercise. The twisting motion requires more core and stabilizer muscles to engage, further enhancing strength. 

Like the bench press, grasshopper push-ups can deliver significant strength gains when performed consistently. A normal push-up can provide similar strength improvements to the bench press when muscle activation levels are comparable. 

This movement pattern challenges your body in a dynamic way, helping build functional strength. Over time, regular practice will lead to improved power, endurance, and stability. It’s an effective bodyweight exercise for those looking to increase overall strength.

Improves Coordination

Coordination improves significantly with grasshopper push-ups, thanks to the combination of upper-body pushing and core twisting movements. This exercise demands synchronization between the upper and lower body, enhancing fluidity and control. 

Proper coordination between the shoulder and rotator cuff muscles, like in shoulder elevation, plays a key role in maintaining balance. As you twist your leg, the core stabilizes your body while your arms push up. 

This multi-tasking movement boosts overall coordination, making it especially beneficial for athletes and daily activities.

Frequently Asked Questions

Are grasshopper push-ups effective?

Yes, grasshopper push-ups are effective. They engage multiple muscle groups, including the chest, core, and shoulders. The rotational movement improves balance, agility, and strength, making it a great full-body exercise for building functional strength and stability.

What muscles do grasshopper push-ups work?

Grasshopper push-ups work the chest, triceps, shoulders, core, obliques, and hip flexors. The rotational movement activates the core and obliques, helping with stability. Meanwhile, the chest, shoulders, and triceps work during the pushing phase, making this a well-rounded, full-body exercise.

Who should avoid grasshopper push-ups?

People with shoulder injuries or limited core strength should avoid grasshopper push-ups. The twisting motion and shoulder strain can increase injury risk. Focus on building strength and stability with simpler exercises before attempting this advanced variation.

How often should I do the grasshopper push-up?

You can perform grasshopper push-ups 2–3 times per week. Ensure proper form and allow 24–48 hours of recovery between sessions. Gradually increase volume to avoid overtraining, especially if you’re new to this challenging exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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