How to do a Falling Pushup:
Get in a normal push-up position, except your feet will be on a chair. Lower your body until your nose touches the ground. Push back up. Repeat.
Muscle group worked:
Your upper chest region is the primary area that is working. A secondary area that is working is your shoulders.
Target Repetitions for Muscle Growth:
Target Repetitions for Muscle Tone/Endurance:
Why a Falling Pushup works:
This is a great exercise because most of the focus is placed on your upper chest and shoulders. Most people think that they need to do the chest press to strengthen their chest region. You can get just as good of a workout using body weight exercises.
It’s critically important to keep your back in line during this exercise. When you’re pelvis this region starts to sag down while doing this exercise immediately tighten your abs and get back into a straight line. If you are by a mirror, it’s a great way to check your form.
Breathe in as you lower your body toward the ground, breathe out as you push back up.