Inchworm Push-Up Movement Prep
inchworm push-up warm-up
2 unhurried rounds
6-8 controlled Inchworm Push-Up reps
6 controlled Push Up reps
Start the workout feeling prepared, not tired
Bodyweight
Inchworm Push-Up — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The inchworm push-up combines a walkout, a controlled push-up, and a return to standing. It prepares the shoulders and trunk while adding a dynamic hamstring stretch without needing equipment. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The inchworm push-up combines a walkout, a controlled push-up, and a return to standing. Use Inchworm Push-Up before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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Inchworm Pushup
Functional Bodybuilding · reviewed 2026-08-06
Muscles Worked
ShouldersChestCoreHamstrings
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Inchworm Push-Up to prepare shoulders and chest before sessions that include Push Up, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Inchworm Push-Up if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: letting the hips sag during the plank or push-up. |
| Scaling | Perform the push-up from the knees or omit it. |
How to Do the Inchworm Push-Up
1
Stand tall, soften the knees, and place the hands on the floor.
2
Walk the hands forward until the body reaches a strong plank.
3
Lower through a controlled push-up, using the knees if needed.
4
Press up, walk the hands back, and stand tall.
Common Mistakes
✕
Letting the hips sag during the plank or push-up.
✕
Rushing the hand walk and landing with locked elbows.
Coaching Tips
✓
Brace before the feet leave their original position.
✓
Shorten the range instead of losing the plank shape.
Scaling Options
Easier / Beginner
Perform the push-up from the knees or omit it.
Harder / Advanced
Add a slow push-up or walk the feet to the hands with straight legs.
Warm-Up Examples
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Inchworm Push-Up Readiness Flow
pre-workout inchworm push-up
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Inchworm Push-Up reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Inchworm Push-Up feel?
During Inchworm Push-Up, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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