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Freeletics Exercises: Inchworm Pushups

Used commonly as part of an active or Dynamic Warmup, the Inchworm Pushup as an exercise is actually pretty unique, as it has the ability to strengthen and stretch different muscle groups at the same time.

Pushups are an ideal way to start your workout as they activate the entire anterior chain, or front side of your body, when performed with proper technique and under control...

What are Inchworm Pushups?

As you step your hands forwards away from your feet, your shoulders, triceps, chest, and abs, as well as the stabilizing muscles of your shoulders and hips, glutes, and quadriceps all engage to support your body’s weight.

The strengthening part of the move happens when you are lowering yourself down and pushing yourself up.

What muscles do Inchworm Pushups target?

Like the standard Inchworm exercise, a dynamic move which works your full body to improve strength and flexibility, Inchworm Pushups provide a great dynamic stretch for your hamstrings, lower back, glutes, and calves in just one exercise.

The added Pushup element is also brilliant to activate the muscles in your shoulders, triceps, chest, and abs, progressing the standard Inchworm and advancing the move to make it more challenging.

How do I properly perform Inchworm Pushups?

To perform an Inchworm Pushup stand with your feet together and your legs straight. Then bend from the hips to reach for your toes with your hands.

You should aim to keep your legs straight by contracting your quads, or the front of your thighs, while bending over and really feel the stretch in your hamstrings.

When your body is close enough to the floor, place your hands on the ground and walk them forwards until you reach a High Plank position. From a High Plank, lower yourself down into a Pushup and then push yourself back up into a High Plank. 

Once you have returned to the High Plank position, keep your legs straight and walk your hands backwards to a standing forward bend and then return to stand fully upright. When you have returned to a standing position, that counts as one repetition.

Remember that you can always check the tutorial videos in the Freeletics App to see the Inchworm Pushups demonstrated at full speed, half-speed, and from multiple angles.

Additional things to keep in mind when training

In general, Pushups or moves which contain Pushups are pretty tough, but the walkout required in the Inchworm Pushup puts even more pressure on the arms, core, shoulders, chest, and hips while targeting more muscle groups.

Incorporating Inchworm Pushups into your fitness regime can also help you to switch up your workout and keep your body guessing for maximum results. Over time, your body adapts to exercises you do frequently, like Pushups, so adapting the move tricks your body into thinking it’s a new exercise, so you can reap the benefits all over again and eliminate monotony.

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