Contact Us

How To Do Feet On Couch Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FEET_ON_COUCH_PUSH_UPS.jpg" } }, "headline":"How To Do Feet On Couch Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do Feet On Couch Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FEET_ON_COUCH_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Pushups are more than just fodder for your high school gym class nightmares—they’re actually an incredible bodyweight exercise. When done correctly, they can help you build core and upper body strength with ease. Plus, there are tons of ways to mix up this classic move to target different muscles and give yourself some variety. Here we’re going to teach you an advanced variation of the pushup that hits your upper chest, shoulders, and triceps: the feet on couch pushup.</p> <p>To perform the feet on couch pushup, start in a full plank with your hands on the floor and your feet up on a couch or chair behind you. Bend your elbows to lower your chest to the floor, then press through your hands to return to the full plank. Pushups in this position are sometimes called decline pushups and they’ve got plenty of awesome benefits. Not only does this move work your upper chest, abs, and the fronts of the shoulders, but it also requires you to lift more of your own bodyweight—making it an even better workout than a regular pushup.</p> <p>The feet on couch variation of the pushup is tough, so if you’re just beginning an exercise program, we recommend starting with the kneeling pushup. Start this version in a kneeling plank position propped up on bent knees with your hands pressed into the floor. Now perform a pushup; bend your arms, lower yourself to the ground, and press back up. The kneeling pushup is a more accessible move, but it’s perfect for building strength in your arms, chest, back, and core. </p> <p>When you’ve mastered the kneeling pushup, try the classic pushup. Place your hands on the floor and come up onto your toes to form a full plank, straight from your head to your feet. Once again, drop your chest to the floor and press up to return to the starting position. Pushups are one of the best bodyweight exercises out there and they give you a lot of bang for your buck. Besides working your core, back, arms, and chest, they also teach your muscles to work together to improve coordination and stability.</p> <p>Now, let’s learn how to do the perfect feet on couch pushup.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come into a full plank with your hands planted on the floor and your feet up on a sturdy couch, chair, or bench.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-LR-1.jpg" class="img-fluid" alt="foc-push-up-1"> </picture> <li>Bend your elbows to lower yourself to the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-LR-2.jpg" class="img-fluid" alt="foc-push-up-2"> </picture> <li>Briefly touch your nose to the floor then press through your hands to return to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-LR-3.jpg" class="img-fluid" alt="foc-push-up-3"> </picture> <li>Repeat until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Keep your back straight—not sagged or arched—by squeezing your glutes and firing your quads throughout the pushup. Think about extending the top of your head and your tailbone as far away from each other as you can. </li> <li>Bend your elbows at a 45 degree angle from your body or less and think about pulling your elbows in towards your ribcage. You should feel your lats and serratus firing as you do this. Flaring your elbows can cause injury and will draw the focus away from the muscles you’re trying to target.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-push-up-LR-4.jpg" class="img-fluid" alt="foc-push-up-4"> </picture> <li>Inhale as you drop to the ground, then exhale to press yourself back up.</li> <li>Press the pads of your hands into the ground and grip the floor with your fingers to keep your hands and arms active throughout the pushup.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The feet on couch pushup is one of the best bodyweight exercises, and it’s definitely worth working up to. Don’t worry about how many reps you can do or how quickly you can do them, especially as you’re getting used to the movement. Just make sure to focus on your form and stay active throughout the exercise to see the best results.</p> <p>If you’re feeling any shoulder pain or discomfort from this move, or if you’re not quite ready to do it, start simpler. The kneeling pushup is a perfect move for beginners to build strength and work on their pushup form. Folks at an intermediate level should perfect their classic pushup before moving up to the feet on couch variation. No matter which of these pushups you do, your pecs, shoulders, triceps, abs, back, and more are going to feel the burn!</p> <p>You’ve got all the cues you need to do the best feet on couch pushup—now it’s time to try it out! You can do this exercise anywhere you’ve got a couch or chair, so add a set to your next home workout.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-push-ups/">Push Ups</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post