Push-Up with Toe Touch
A bodyweight exercise combining a push-up with alternating toe touches from plank, targeting chest, shoulders, triceps, and core to build upper body strength, stability, and flexibility.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Glutes, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Glutes
4/10Glute Max
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands slightly wider than shoulders, body straight from head to heels, core engaged.
- Lower chest to floor by bending elbows at 45 degrees.
- Push up to high plank, fully extending arms.
- Shift weight to left side, lift right hand and hips into pike.
- Reach right hand to left foot, keeping left leg straight.
- Return hand to ground and hips to plank.
- Repeat push-up then alternate sides.
Coaching Tips
Form Cues
- Keep body straight
- Engage core tight
- Elbows at 45 degrees
- Reach with control
- Alternate smoothly
Breathing
Inhale as you lower during push-up, exhale as you push up and reach for toe touch while bracing core.
Tempo
3-0-1
Range of Motion
Lower until chest nearly touches floor; reach hand to opposite ankle in pike, hips above shoulders.
Safety
Safety Notes
- Avoid if shoulder or wrist pain present
- Modify to knees if beginner
- Stop if lower back strain occurs
- Ensure stable surface
Spotting
No spotting needed; perform in open space or use wall for balance if unstable.
Common Mistakes
- Hips sagging during push-up
- Rushing the reach
- Elbows flaring out
- Poor balance shifting weight
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hamstring flexibility for reach
Build Up First
- Master basic push-up
- Core plank hold for 20 seconds
Also known as
Toe Touch Push-up, Push-up Toe Tap, Plank Toe Touch Push-up
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