Bird Dog Push-Up
The Bird Dog Push-Up combines stability and strength training. You engage your core while performing a push-up with an extended arm and leg.
- Start in a push-up position with your hands under your shoulders.
- Extend your right arm forward and your left leg back, keeping your body straight.
- Lower your body into a push-up while maintaining the extended position.
- Push back up to the starting position and switch sides.
How to perform the Bird Dog Push-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Bird Dog Push-Up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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