Push Up

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Balance, Strengthen, Seated & Floor
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Wrists & Arms
Chakras:	Sacral Centre, Solar Plexus Centre
Therapy:	Poor Posture
Drishti:	Tip Of Nose
Dosha:	Pitta, Kapha

Stand with feet together. Roll down through spine and place hands on mat. Walk hands out until shoulders are over wrists and body is in plank position. Bend elbows towards ribs in a tricep push up. Repeat 5x. Lift pelvis. Walk hands back to feet. Roll up through spine to standing.

Strengthens triceps, chest, and upper back.

A) Bend your knees as you are rolling down from standing to get your hands to the mat. B) Do the push-up portion on your knees. C) Place your hands on a desk and do the Push-up at an elevated angle.

Injuries to your shoulder, wrist, elbow, or neck.

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How To Teach Push Up Joseph Pilates Exercise

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Video: Push Up How-to Video
Position: 34 of 34
Previous Position: Control Balance Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthens triceps, chest, and upper back.
Precautions: Injuries to your shoulder, wrist, elbow, or neck.

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The superpower of the Push Up Pilates exercise is that it strengthens the UPPER BACK. Why is this such a great superpower? To answer that question you need to ask yourself this question:

Why is a strong upper back important?

Your upper back muscles hold your body upright. Strong back muscles act as the opposing force to your core, which helps to prevent the dreaded poor posture and back pain.

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6 Teaching Steps For Push Up Pilates Exercise

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Step 1: Stand
Stand with feet together.

Step 2: Roll Down
Roll down through the spine and place your hands on the mat.

Step 3: Walk
Walk the hands out until the shoulders are over the wrists and the body is in Plank Position.

Step 4: Elbows
Bend elbows towards ribs in a Tricep Push Up. Repeat 5 times.

Step 5: Pelvis
Lift the pelvis. Walk hands back to the feet.

Step 6: Roll Up
Roll up through the spine to standing.

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6 Teaching Tips For Push Up Pilates Exercise

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Tip 1: Straight
In Plank Position, make sure your legs and arms are straight.

Tip 2: One Line
In Plank Position, make sure your heels, hips, shoulders, and ears are in one line.

Tip 3: Shoulders
When you lower yourself toward the mat, keep your shoulder blades snug into your back (most people will let their shoulders shoot upwards).

Tip 4: Abdominals
Use the abdominals to return the pelvis to the upright position.

Tip 5: Spine Roll Up
When moving to Standing Position let the spine roll up, vertebra by vertebra.

Tip 6: Pelvis
Keep your pelvis steady when you walk your arms out at the beginning of the exercise. You've heard the saying, "Don't rock the boat". During this exercise, your mantra is, "Don't rock the hips."

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9 Beginner Modifications For Push Up Pilates Exercise

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Beginner Modification 1: Prone Leg Extension
Prone Leg Extension Pilates Exercise

Beginner Modification 2: Prone Leg Extension
Prone Leg Extension Exercise

Beginner Modification 3: Plank On Forearms
Plank On Forearms Pilates Exercise

Beginner Modification 4: One Leg Kick
One Leg Kick Pilates Exercise

Beginner Modification 5: Swan Preparation
Swan Preparation Pilates Exercise

Beginner Modification 6: Four-Point Kneeling
Four-Point Kneeling Pilates Exercise

Beginner Modification 7: Knees Bent
Bend your knees as you are rolling down from standing to get your hands to the mat.

Beginner Modification 8: On Your Knees
Do the push-up portion on your knees

Beginner Modification 9: Desk
Place your hands on a desk and do the Push-up at an elevated angle.

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5 Advanced Modifications For Push Up Pilates Exercise

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Advanced Modification 1: Swimming
Swimming Exercise

Advanced Modification 2: Double Kick
Double Kick Exercise

Advanced Modification 3: Leg Pull Front
Leg Pull Front Exercise

Advanced Modification 4: Prone Alternate Arms
Prone Alternate Arms Exercise

Advanced Modification 5: Prone Breaststroke
Prone Breaststroke Exercise

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Pilates Push Up FAQs

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Are Pilates Push-Ups a challenging exercise?

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Yes. The Pilates push-up is a big challenge for most people. It takes time to build up the core and arm strength needed for the exercise. That's why it comes in as the final exercise on the classic Joseph Pilates exercises.

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Are Pilates Push-Ups Part Of Joseph Pilates?

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Yes. It comes in as the final exercise on the list in Joseph Pilates's book, "Return to Life Through Contrology."

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What are the main benefits of Pilates Push-Ups?

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The Pilates push-up is a total body exercise. It will strengthen your wrists, arms, shoulders, and core muscles. The legs also get in on the action, especially your hamstrings and thighs.

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