Walking Push-Up

Walking push-ups put a dynamic twist on traditional push-ups, an exercise beloved for its ease of execution and muscle-building potential.

The inclusion of lateral hand movements to standard push-ups helps to better challenge upper-body strength, core stability, and coordination. It also involves the engagement of more muscle groups, contributing to a more full-body workout with a single exercise.

Athletes can greatly benefit from the inclusion of this workout in their weekly routine. And the regular performance of any push-up style is clinically proven to reduce your risk of cardiovascular disease.

Keep reading to find out how you can reap all the benefits of this versatile exercise.

How To Do

  1. Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
  2. As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position.
  3. Move your right hand and right foot a step to the right, followed by your left hand and left foot. You should now be in the same plank position one step over.
  4. Complete a push-up in this new position.
  5. Step to the right for the desired number of repetitions, performing a push-up after each movement. Then switch directions, stepping to the left and performing a push-up.

Tips From Expert

  • Maintain a tight core throughout the push-up and walk to prevent your hips from sagging or your back from arching. This will help protect your lower back from strains and ensure proper form.
  • Move slowly and deliberately, especially when stepping your hands and feet to the side. Rushed movements can impact your form, reducing the effectiveness of the exercise and leaving you vulnerable to injury.

Optimal Sets and Reps

Being a bodyweight exercise, you don’t have as many options for loading as you would for walking lunges. However, recommendations for strength and endurance training are listed below.

Training Type Sets Reps
Strength Training 3–5 8–10
Hypertrophy N/A N/A
Endurance Training 2–4 12–20
Power Training N/A N/A
Optimal Sets & Reps of Walking Push-Up

How to Put in Your Workout Split

There are a ton of benefits of push-ups that make it a worthwhile exercise to perform regularly.

Some of these include enhancing core stability, increasing upper-body strength, and their high level of accessibility. Walking push-ups offer all these same benefits, with a couple of useful extras.

For example, the lateral movement involved in walking push-ups makes them a better option for working your core muscles.

The walking motion is also better for activating all three heads of the pectoralis major muscle group. This makes walking push-ups a more effective option for improving the size and strength of the chest muscles.

Below, are a couple of different options for incorporating this exercise into your workout split:

  1. Upper-Body Warm-Up — Performing bodyweight exercises like walking push-ups is great for warming up the upper body before moving onto heavier lifts. They can be followed by dynamic stretches to activate the surrounding tendons and ligaments for optimal performance.

  2. Home Workout — One of the main benefits of walking push-ups is that they’re a strength-building exercise that requires no equipment. They can be performed in a bodyweight circuit alongside exercises like pull-ups, squats, and lunges for a full-body workout.

Unless performed with the addition of weights, using walking push-ups for hypertrophy or powerlifting purposes will be difficult. For that reason, the biggest differentiating factor between workout styles will be the amount of rest you take between sets.

It’s recommended that for endurance training, you take only between a 30 to 90-second break between sets. However, individuals wanting to increase absolute strength should extend this time to three to five minutes.

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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 is one of the three heads making up the pectoralis major. It is the uppermost portion of the muscle fibers, originating from the collarbone.

Responsible for shoulder flexion and moving the arm across the body, this muscle is highly involved in walking push-ups.

Studies show that it has an activation rate of approximately 30% during traditional push-ups. However, due to the lateral movement involved in walking lunges, this number is likely substantially higher.

Sternal Head Of Pectoralis Major

Located just below the clavicular head is the sternal head of the pectoralis major, the largest of the three pectoral heads. It plays a slightly different role than the other pectoral muscles during push-ups.

This is because it isn’t involved in shoulder flexion. Instead, it plays a significant role in horizontal adduction (moving arm across body) and shoulder adduction (drawing arm towards body).

Because of this, the sternal head helps to provide power to the pushing phase of a push-up. Since walking push-ups involve horizontal adduction, the sternal head also helps to drive the lateral hand movement.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the lowermost portion of this muscle group.

During dynamic movements, this muscle helps stabilize the upper body and prevents excessive torso rotation. This is especially useful during exercises that involve shifting weight or changing hand positions like the walking push-up.

In general, all three of the heads are highly activated during push-ups and all their variations. However, using a narrow to neutral-width grip can help increase muscle activation of the pectoralis muscles by up to 15%.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The anterior deltoid, located on the front of the shoulder, plays a role in flexing and internally rotating the arm. Because of this, it plays a crucial role in lifting the body up during the pushing phase of the push-up.

It also helps to stabilize the shoulder joint, during both the push-up and as you move your hands side to side. The activation rate of the anterior deltoid is approximately 26% of its maximum voluntary contraction (MVIC) during standard push-ups.

However, it is likely more highly engaged during walking push-ups because of the lateral hand movement.

Lateral Deltoid

The lateral deltoid, located on the outer portion shoulder joint, is not typically involved in standard push-ups. But due to the role it plays in arm abduction (moving arm away from body), it is engaged during walking pushups

Triceps Lateral Heads

The triceps lateral head is one of the three heads of the triceps brachii muscle. Located on the outer side of the upper arm, its primary function is straightening the arm (elbow extension).

Because of this, it is highly involved in the pushing motion of the walking push-up. It also helps maintain proper elbow positioning as you walk your hands outward.

Triceps Medial Heads

Also involved in elbow extension, the triceps medial heads play the same role as the lateral heads.

Triceps Long Heads

The long heads play the same role as the other two tricep heads during the walking push-up, with one exception.

In addition to straightening the arm during the pushing phase of the movement, it’s also involved in shoulder stability. Being the only head that connects to the scapula (shoulder blade), the long heads provide important shoulder support and control.

Upper Rectus Abdominis

The upper rectus abdominis is one of the two vertical core muscles that make up the six-pack. Located above the lower rectus abdominis, its main role is spinal flexion or bending of the back.

If you’re wondering do push-ups work abs, the answer is yes. In particular, walking push-ups work the abs by requiring strong contractions to maintain a neutral torso during the movement.

Lower Rectus Abdominis

Situated directly below the upper portion of this muscle group, are the lower rectus abdominis muscles.

These muscles are also responsible for spinal flexion. However, due to their lower positioning, they also help to stabilize the pelvis during lateral movement.

Obliques

The obliques consist of two muscle groups: the internal and external obliques. Located on the sides of the abdomen, they are responsible for a few different movements during walking push-ups.

They mainly help to prevent trunk rotation and bending through the sides of the abdomen (lateral flexion). However, they also work synergistically with the rectus abdominis muscles to keep the spine straight.

Serratus Anterior

The serratus anterior is a muscle located on the side of the ribcage. During walking push-ups, it plays a key role in scapular protraction (pulling the shoulder blades forward) to stabilize the scapula.

Iliopsoas

Aptly named, the iliopsoas is a group of hip flexor muscles composed of the psoas major and the iliacus. Its primary function is to flex the hip to lift the leg. However, it also assists in stabilizing the spine.

During walking push-ups, the iliopsoas plays a stabilizing role more so than it actively moves the body. It helps maintain a stable core and pelvis to prevent excessive arching or sagging of the lower back.

Hip Abductors

The hip abductors are a group of muscles located on the outer side of the hip.

As you move laterally during walking push-ups, the hip abductors contract to prevent the hips from tilting or dropping. This ensures your lower body remains aligned and stable during the shifting movements.

Hip Adductors

Located on the inner edge of the thighs, the hip adductors work opposite the hip abductors. They also help to stabilize the pelvis and maintain balance as you shift your weight from side to side.

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?

Individuals With Cardiovascular Issues

In one study, being able to perform more than 40 push-ups was associated with a significant reduction in cardiovascular disease risk. 

This is because push-ups combine strength training with mild aerobic activity, effectively enhancing heart health and improving circulation. Dynamic bodyweight exercises, like walking push-ups, can also improve cardiovascular fitness without excessive strain on the heart.

However, it’s important for individuals with cardiovascular conditions to consult their doctor before incorporating new exercises into their routine.

Athletes

Core endurance is the body’s ability to comfortably maintain sustained contractions over time and is directly related to core stability. It is an important part of athletic performance, especially in sports that involve repetitive twisting motions through the torso. 

Walking push-ups effectively target the rectus abdominis, oblique, and ilipsoas muslces. All of these are important muscles that contribute to both trunk and pelvic stability. 

Stability through the torso helps to prevent over-twisting which can contribute to back pain, especially during a prolonged lifting career.

Who Should Not Do?

Beginners

Walking push-ups aren’t generally considered a beginner-friendly exercise. They require a combination of upper body strength, core stability, and coordination. This can make it difficult for someone lacking core and upper body strength.

Without a solid foundation in basic push-ups, beginners may struggle to maintain proper form. Poor execution can increase the risk of shoulder, wrist, or lower back injuries.

Instead, beginners should first focus on mastering regular push-ups and other core exercises before progressing to more complex push-up variations.

People With Wrist Issues

People with wrist issues should generally avoid walking push-ups because the exercise places significant stress on the wrists. This is due to a combination of the wrist’s weight-bearing requirements and the lateral movement involved. 

Up to 10% of athletic populations deal with wrist injuries, which can be caused by several different conditions. Excessive wrist pressure can aggravate existing conditions like tendonitis (tendon inflammation). This can lead to increased pain, inflammation, and potential worsening of the injury.

Instead, people with known wrist injuries can perform forearm planks, wall push-ups, and dumbbell chest presses. These exercises will help you strengthen the same muscles as walking push-ups without the same wrist strain.

Benefits Of The Walking Push-Up

Builds Strength  

Unlike regular push-ups, which mainly focus on improving pressing strength, walking push-ups provide more dynamic strengthening benefits.

The lateral movement helps intensify muscle activation in the chest, shoulders, triceps, and core. Additionally, walking push-ups target more muscles than traditional push-up variations, especially in the core.

Because of this, walking push-ups provide greater strength benefits than regular push-ups.

Supports Posture 

Poor posture is becoming a common issue due to muscle inactivity as a result of long periods spent seated. It can cause slouching and hunched shoulders, leading to pain in the neck and upper back.

Walking push-ups help strengthen several muscles that are essential to upright posture, both seated and standing. Strengthening the shoulder blade stabilizers, such as the serratus anterior, helps promote better shoulder positioning and prevents rounded shoulders. 

The rectus abdominis and oblique muscles are also key contributors to good posture. They help support proper alignment of the pelvis and ribcage to promote a more upright posture.

Improves Muscular Endurance 

Muscular endurance is a muscle’s ability to work for an extended period without tiring. It can be improved through strength training, especially performing high repetitions with little rest between sets.

Walking push-ups help to improve muscular endurance by engaging multiple muscle groups, in continuous, repetitive movements.
The addition of lateral movements further challenges the muscles, enhancing their ability to work for longer periods without fatigue. If you’re still wondering how many push-ups are too many, try staying within the rep range recommended in the table above.

Frequently Asked Questions

Are walking push-ups effective?

Yes, walking push-ups are effective for building upper body strength, improving core stability, and enhancing coordination. Additionally, the lateral walking movement helps target more muscle groups, making them more effective and dynamic than standard push-ups.

What muscles do walking push-ups work?

Walking push-ups effectively target 15 muscles in a single movement. These include the pectorals, deltoids, triceps, and several key core muscles.

How many reps for walking push-ups?

How many reps you choose to perform will depend on your fitness goals and current physical ability. Generally, anywhere from 8–20 is a good starting point.

When should I do walking push-ups?

Walking push-ups can be performed at a number of different points during your workout. They serve well as a warm-up exercise before heavier lifting or you can include them in a bodyweight, full-body routine.

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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