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How To Do Grasshopper 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

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<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_GRASSHOPPER_PUSH_UPS.jpg" } }, "headline":"How To Do Grasshopper Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do Grasshopper Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_GRASSHOPPER_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>Are you tired of doing the same old pushups over and over again? Ready to challenge yourself to an advanced version of the pushup that will boost your core and upper body strength? Then you’ve definitely come to the right place! Here we’re going to teach you a variation that individually targets the muscles of the right and left side of your body: the grasshopper pushup.</p> <p>To perform the grasshopper pushup, start in a full plank. Bring your right leg across your body and extend it fully out to your left side. Lower your chest to the floor, allowing it to come toward the left side of your body. Press back up and return your leg to the full plank, then switch to perform the move on the opposite side. This move is a great precursor to the one-armed pushup and it promotes symmetrical strength gains.</p> <p>We recommend that beginners start with kickstand pushups. Begin on your hands and knees then press your torso slightly forward to form a kneeling plank. Bend your elbows to lower yourself toward the ground, like you would for a normal pushup. This time, bring your right knee out to your side as you lower yourself down and let it briefly rest on the floor. Press yourself back up and bring your right knee in. On the next repetition, bring your left knee out instead and continue alternating until you’ve completed a set. If you’re not quite ready for this move, start out with a kneeling pushup instead.</p> <p>Once you’ve tackled the kickstand pushup, move up to Spiderman pushups. To do your best spidey impression, start in a full plank with your hands and toes planted firmly on the floor. Lower yourself to the ground, and as you do this, bring your right knee up to your right elbow. Unlike the kickstand pushup, your knee will not touch the ground as you do this. Alternate between raising your right and left knees until you’ve completed a set. Along with all the advantages of a regular pushup, this move targets the obliques—the oft-neglected muscles on either side of your abs.</p> <p>Let’s learn how to do the perfect grasshopper pushup!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start in a plank position up on your toes with your hands pressed firmly into the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-LR-1.jpg" class="img-fluid" alt="grasshopper-push-up-1"> </picture> <li>Bring your right leg across your body then extend it fully out to your side.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-LR-2.jpg" class="img-fluid" alt="grasshopper-push-up-2"> </picture> <li>Bend your elbows to lower your chest toward the left side of your body.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-LR-3.jpg" class="img-fluid" alt="grasshopper-push-up-3"> </picture> <li>Press yourself up and bring your right leg back to return to the full plank.</li> <li>For the next repetition, switch to the opposite side by extending your left leg across your body.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-LR-4.jpg" class="img-fluid" alt="grasshopper-push-up-4"> </picture> <li>Continue alternating 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>Make sure to set yourself up in the perfect plank position right from the start. Press the pads of your hands into the floor and grip the ground with your fingers. Squeeze the glutes to maintain that perfect alignment from your feet all the way to the top of your head.</li> <li>As you bend into the pushup, don’t let your elbows flare out as this can cause injury. Just like a regular pushup, you want to keep your elbows tight in toward your body at a 45-degree angle or less. This activates all the muscles along the sides of your torso.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/grasshopper-push-up-LR-5.jpg" class="img-fluid" alt="grasshopper-push-up-5"> </picture> <li>Inhale as you drop down then exhale to press yourself back up.</li> <li>Press your feet firmly into the ground. This includes the foot in the plank position and the one that you’ve extended out. Doing this forces you to fire the muscles of your core hard throughout the exercise.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The grasshopper pushup is a difficult move, but it has incredible full-body benefits that make this exercise worth working up to. It’s okay to start out slow. Keep your focus on the form cues we’ve provided here to ensure that you’re keeping yourself safe while maximizing the benefits of this move. Once you’re fully comfortable, pick up the pace to maintain a steady, fluid movement.</p> <p>If you’re new to our workouts, start simple with the kickstand pushup to build core and upper body strength as you target the oblique muscles. From there, test out the Spiderman pushup. This move employs a full plank position which means you’re creating extra tension in the core to fire those abdominal muscles hard. This series of moves is perfectly designed to help you progress all the way from the kickstand pushup to the grasshopper pushup. Be patient with yourself and really focus on nailing that perfect form.</p> <p>Now that you’ve got all the cues you need to do the absolute best grasshopper pushup, it’s time to do them yourself! Add a set to your next workout or find a space in your home to stretch out and give these a try.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-spiderman-push-up/">Spiderman Pushups</a>.</p> </section> </article>

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