Push-up (Pilates)

Standing, you roll down to the floor, walk the hands out to a plank, do three push-ups with the elbows brushing the ribs, walk back and roll up: the move that ends the classical sequence.

Movement guide

Push-up (Pilates)

DemandMedium

Equipment requiredFloor space

Muscle focusChest · Triceps · Shoulders · Abs · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Knee hover (Pilates tabletop hover) demonstrated on the 3D figure

3D demoKnee hover (Pilates tabletop hover)Beginner · No equipment

Similar move, beginner grade.

This move

Push-up (Pilates)Intermediate · No equipment

Intermediate grade.

Harder option

Leg pull back (Pilates leg pull up)Advanced · No equipment

Similar move, advanced grade.

Source-researched guide. Clinical review is pending.

How to move

Stand tall with the feet together.
Breathe out, nod and roll down one segment at a time until the hands reach the floor; bend the knees as needed.
Walk the hands out to a straight-arm plank (the classical form uses four steps).
Do 3 push-ups with the elbows bending back close to the ribs: breathe in to lower, out to press.
Walk the hands back to the feet and roll up to standing, one segment at a time.

Form cues

Elbows bend back close to the ribs.
Roll down and up one segment at a time.
Avoid: the elbows flaring wide, or the hips sagging in the plank.

Practice and cautions

2 to 3 rounds of 3 push-ups. A suggested starting point. No trial has tested this move on its own.

Use fists if your wrists hurt, and do the push-ups on your knees if needed. With osteoporosis, swap the rounded roll-down for a flat-back hip hinge. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest, Triceps. Also: Shoulders, Abs, Hamstrings.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Similar moves

Leg pull front (Pilates leg pull down) demonstrated on the 3D figure

3D demoLeg pull front (Pilates leg pull down)Advanced · No equipment

Single-leg kick (Pilates one leg kick) demonstrated on the 3D figure

3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipment

Boomerang (Pilates)Advanced · No equipment

Control balance (Pilates)Advanced · No equipment

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

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Questions people ask

What muscles does the Push-up (Pilates) work?

Mainly the chest and triceps, with help from the shoulders, abs and hamstrings.

What equipment do I need for the Push-up (Pilates)?

No equipment: your body weight and a little floor space.

Is the Push-up (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Knee hover (Pilates tabletop hover).

What is an easier alternative to the Push-up (Pilates)?

Try the Knee hover (Pilates tabletop hover). It works similar muscles at a lower grade.

How do I make the Push-up (Pilates) harder?

Progress to the Leg pull back (Pilates leg pull up), or add load, range or slower lowering once your form is solid.