Contact Us

How To Do A Push Slide 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": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Intermediate_PUSH_SLIDE.jpg" } }, "headline":"How To Do A Push Slide With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Push Slide With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Intermediate_PUSH_SLIDE.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>There are a few foundational exercises that make up the core of most of our workout routines. One of those crucial moves is the pushup, an exercise that builds on the plank to fire muscles throughout the body. Here we’re going to teach you a unique variation on the pushup that will fire your upper body while giving your legs a nice pump: the push slide.</p> <p>To perform the push slide, start on all fours. Press your torso backward and lift your knees off the ground so you’re in a bear squat position. Keep your knees off the ground as you press your torso forward to a pushup position. Now press back again until you’re back in the bear squat pose, then repeat. You’ll definitely feel this move working your full upper body, but it’s also going to have incredible benefits for your lower body strength as well as your balance.</p> <p>Beginners may wish to start with the kneeling slide instead. Come down onto your knees and place your arms on the floor in front of you, similar to child’s pose in yoga. Press your torso forward until you’ve reached the kneeling plank position, then bend your elbows to drop down into a kneeling pushup. Push yourself back up and draw your torso back until you’ve returned to the starting position. Because you’ll be kneeling rather than up on your toes, this move will be a bit simpler, but it’s still going to hit your whole body hard.</p> <p>When you’re ready to take on an advanced move, try the Iranian twisting pushup. Start with your knees bent and your arms in front of you, perched up on your toes. Press yourself forward like you did for the push slide, but this time, rotate your torso to the right. Now twist your core to the left side then pull your body back to the starting pose. Perform the next repetition by going back the way you just came. You won’t believe how hard this move works your core—from the tension of the plank pose and through the core rotation that will hit your obliques.</p> <p>Let’s get started by learning how to perform the perfect push slide. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come onto all fours with your knees under your hips, and your toes tucked. Place your hands directly underneath your shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-1.jpg" class="img-fluid" alt="push-slide-1"> </picture> <li>Press your torso back and lift your knees off the floor to enter a bear squat position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-2.jpg" class="img-fluid" alt="push-slide-2"> </picture> <li>Push through your toes to move your torso forward until you’ve reached a pushup position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-3.jpg" class="img-fluid" alt="push-slide-3"> </picture> <li>Press yourself back until you’re in a bear squat again. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-4.jpg" class="img-fluid" alt="push-slide-4"> </picture> <li>Continue repeating this move 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 arms active throughout the exercise by pressing your hands into the ground and gripping the floor with your fingertips. This is going to activate your arm muscles, lats, serratus, and more.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-5.jpg" class="img-fluid" alt="push-slide-5"> </picture> <li>As you enter the pushup position, don’t allow your back to arch or sag. Squeeze your glutes and maintain a straight back from your toes to your head to stay in a good alignment.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/push-slide-LR-6.jpg" class="img-fluid" alt="push-slide-6"> </picture> <li>Don’t allow your knees to touch the ground during the exercise. Part of the goal of this move is to work your legs. You’ll really feel the burn in those quads and glutes when you keep your knees off the floor.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The push slide is a great move for really getting the most bang for your buck. For one simple move, it offers a ton of different benefits while working muscles throughout the entire body. This is one move you actually want to perform slowly as you’ll get an even harder workout. Be sure to focus on the cues we’ve offered here and take your time in order to get the greatest benefit from this move.</p> <p>Again, if you’re new to working out, you may want to start with the kneeling slide instead. Keeping your knees on the floor makes this move easier, but that doesn’t mean it won’t still hit your abs, arms, chest, and legs hard. Once you’ve advanced through the push slide, you can take on the Iranian twisting pushup, a challenging version of the pushup that’s definitely worth working up to. </p> <p>You’ve got all the information you need to perform the perfect push slide, so why not start today? Add a few sets to your next workout or drop down and do some repetitions the next time you’re bored at home.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-iranian-twisting-push-ups/">Iranian Twisting Pushups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-slide/">Kneeling Slides</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post