Inch worm press up

Stability & Strength

This is an instructional video to correctly demonstrate Inch worm press up

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
In a standing position, flex your hips as to place your hands on the floor, slightly outside shoulder width apart.
Spread your fingers slightly out and have them pointed up in the direction of your head.
Next walk your hands forwards as to move more weight onto your hands until you reach a standard press up position
Engage your abdominals to keep your body in a straight line and prevent arching your back or pointing your bottom in the air.
Next, bend your elbows and lower your chest down towards the floor.
The angle of your upper arms away from your body should be about 45 degrees.
Once your elbows bend slightly beyond 90 degrees, then reverse direction by pushing off the floor to straighten your elbows and walk yourself back up into the standing start position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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