Sliding Push-Up Guide: How to Master Sliding Push-Ups

Sliding push-ups, also known as slide push-ups, are an advanced bodyweight exercise that builds strength in your arms, shoulders, and chest. In addition to building upper body strength, sliding push-ups are a core exercise designed to engage the stabilizer muscles around your rib cage.

To practice sliding push-ups, get into the push-up position with your hands placed shoulder-width apart. Place one hand on an exercise slider, and slowly lower your body toward the ground. Slide one hand forward until your arm is fully extended and your opposite elbow is bent at a 90-degree angle. Push back up to the starting position to complete the movement.

There are several notable benefits to practicing sliding push-ups.

1. 1. Sliding push-ups build strength in your lower and upper body. Sliding push-ups are a full-body workout. While your pecs and deltoids are primarily activated, this advanced push-up also targets your hip flexors, hamstrings, glutes, and core muscles.
2. 2. Sliding push-ups can be practiced at home. If you have exercise sliders (or even a couple of furniture sliders) and a smooth floor in your home gym, you've got everything you need to incorporate sliding push-ups into your home workout.
3. 3. Sliding push-ups help you progress to single-arm push-ups. One-arm push-ups are bodyweight strength-training exercises for those at an advanced fitness level. They require a great deal of upper-body strength. Sliding push-ups help train your body to accept your entire bodyweight on one side while still offering support from your opposite arm.

Sliding push-ups are an advanced push-up variation. Both regular push-ups and sliding push-ups build upper body strength. However, sliding push-ups place greater tension on one arm at a time. This allows you to engage your core, build upper body strength, identify strength differences between your arms, and build your way up to practicing single-arm push-ups.

For sliding push-ups, begin by performing 2–3 sets of 5–10 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Place an exercise slider under one of your hands and get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked.
5. 5. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
6. 6. While keeping your core engaged, pull your chest toward your hand by bending your non-sliding arm. As you bend your non-sliding arm, slide your opposite arm forward.
7. 7. Lower your body until the upper arm of your non-sliding arm is even with your back. Your elbow should be 45 degrees away from your body, and your wrist should be under your elbows. Your sliding arm should finish fully extended over your head. Pause at the bottom of the movement.
8. 8. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening the elbow of your non-sliding arm.
9. 9. As you push back to the starting position, keep your arm straight and slide back until your sliding arm is under your shoulder. Finish the movement by squeezing your chest and triceps.
10. 10. Repeat the sliding push-up for your desired number of repetitions, then switch sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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