How To Do A Three Point Push-Up

By: Chris Freytag, CPT

Chris Freytag demonstrating a three point push up

We love push-ups because they are one of the most effective ways to target several muscle groups all at once and you don’t need any extra equipment! Everyone knows push-ups are a great way to tone your chest and biceps, but give this new variation a try to tighten your core and give your shoulders and legs a boost as well! Once you’ve mastered a regular push-up, we love to mix it up with some fun variations, and the Three Point Push Up is a great one! If you’ve never heard of a Three Point Push Up before, follow our tips and let us show you how to do a Three Point Push Up!

Begin by starting in a regular push-up position but slide one leg underneath the other one, so you get a great twist in the abs! Make sure to use both legs so you work both sides of your core equally! Twisting your abs uses your OBLIQUE muscles and keeping your obliques toned and tight will keep your waist small and your abs flat! Then proceed to do a regular push up, making sure to get your elbows to 90 degrees so you fully engage your biceps, shoulders, and chest! The Three Point Push Up uses a lot of muscle groups at once- you should feel this exercise in your shoulders, arms, core, and lats! It’s a particularly great way to work your side-body muscles- you will mostly feel the burn in your lats, biceps, and obliques. This exercise is a great way to shed fat from your trunk, and melt away that muffin-top! Make sure to keep your back and neck in a straight line while you perform this exercise! If you aren’t able to tackle the real Three Point Push Up right away, start with our Modified Three Point Push Up to build your strength! Start with our 28-DAY PUSH UP CHALLENGE and by the end you will be ready to crush all these Push Up variations!

1) Begin in a plank position with hands below shoulders, legs long behind you and body in a straight line.

2) Bend elbows and slowly begin to lower chest to the floor while at the same time sliding right leg long under your body (keeping it lifted off the floor).

3) Tighten abdominals and press chest back up until arms are long again returning right leg to original position.

4) Repeat using left leg. This is one repetition.

5) Repeat for desired number of repetitions.

Targets: chest, arms, shoulders, core

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