Today we are covering a lesser known exercise called the Frog Push-up.
It is a useful compound(multiple joints locations required to perform the movement) calisthenic(bodyweight) exercise.
Since the exercise requires no equipment, you can easily do it at home. If you want to increase the difficulty, you can always use weighted clothing.
It mainly helps to increase the strength of your pushing muscles.
You need to be able to perform the regular push-up before adding this exercise into your routine.
It is a great exercise to use when you are looking to add some more variation into your training routine. It is also useful as a stepping stone to being able to do the decline and pike push-ups.
This article we will cover several different topics about this exercise.
The first section will detail how you are to perform the exercise with video demonstration, image example, and a written description.
We will detail the two slightly different ways you can perform this task.
Its difficulty level and the various muscles of your body that it will work.
Our last section of this article will be about the benefits you will get with including Frog Push-ups into your training routine.
Frog Push-up How to Guide
Tip
Focus on performing this movement in a slow and controlled manner and control your breathing.
When you are lowering your body, you should be inhaling. As you push yourself up, you are to exhale.
Video Demonstration Variation 1: Static Hips
Video Demonstration Variation 2: Frog Legs
Image Example
Written Description
Step 1: Place your hands and knees onto the floor. Your hands should be palms down extended inline with your shoulders. Have your fingers slightly angled facing towards each other. Line your knees up to be directly under your hips.
Step 2: Flex your core muscles and keep your back straight. Raise your hips while keeping the knees bent.
Step 3: Bend at your elbows to lower your body. Pause for one to two seconds.
Optional Frog Legs
As you lower, your body have the knees sprawl and flare outwards by opening at the hips and stretching your inner thighs.
Step 4: Use your arms and push your body upwards to return to the starting position.
Difficulty Level
The Frog Push-up is an early intermediate exercise. Before moving to this variation, you should already be able to perform the regular push-up.
Muscles Worked:
You will be working the same muscles as the traditional push-up. Your Shoulders, Chest, and Triceps.
Because of the angle of your body, it will place a higher focus on the shoulders, triceps and your upper chest like the decline push-up.
Benefits Of The Frog Push-Up
This exercise uses a large number of muscles in your body. The higher number of muscles required the more calories your body burns when performing it.
People that are not able to do the Jackknife or decline push-ups can use this version to strengthen the same muscles as those exercises require.
A couple of weeks using the Frog Push-up should provide you with the strength and balance you will need.
It is an effective exercise to use when you are looking to put a higher focus on your Triceps.
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