Push-Up Using The Six-Point Stance 2023

The push-up using the six-point stance is a variation of the traditional push-up and serves as an excellent introductory step for those working towards mastering regular push-ups.

Also known as the pushup with 6 points of contact, this variation of pushup is used as a position of defense by the players in American football games.
As the name suggests, this exercise consists of 6-point stances directly in touch with the ground while working: hands, knees, and toes.
This compound exercise helps in gaining core stability. Let’s find out all you need to know about this excellent variation of pushups.

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Army PRT: Push-Up Using The Six-Point Stance

Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctly to cadence

Muscles involved

This exercise mainly targets the shoulder, back, chest, abs, triceps, and leg muscles.

How to perform a push-up using the six-point stance

A push-up using a six-point stance is an easier variation of regular push-ups, among many other variations. To correctly do this variation, you need to follow these steps in the mentioned order:

To start, sit on the ground on your knees so your hands and feet are touching the ground.
Keep your hands below your shoulders at a distance equal to your shoulder width. Point the fingers outwards.
Extend your legs backward so your body makes a straight line from shoulders to knees. Your toes are touching the ground with your legs extended.
Bring your upper body close to the floor while bending your elbows. Lower your chest closer to the floor so that you have complete control of your upper body.
Now hold this position and then push your body through the hands back to the initial position.
Repeat the exercise as per your desire.

Benefits of push-ups using the six-point stance exercise

Pushing up using the six-point stance has various benefits that encourage people to perform this exercise. Some of the most prominent and sought-after benefits include:

It prepares your body for regular push-ups, which are great for bodybuilding and muscle strengthening.
By utilizing scapular muscles, this exercise helps in gaining shoulder stability.
It helps maintain core stability and trunk stability.
It helps in daily life by increasing muscular strength.
It offers an easy way out for people who cannot do regular pushups but want to engage in workouts.
It helps in gaining athletic wisdom by practicing athletic moves (American football)

Drawbacks of the Push-Up Using the Six-Point Stance

This push-up variation also has certain limitations:
It is basic in nature and doesn’t apply the optimal load on muscles.
Using knees as a support point might diminish the core stability achieved compared to regular push-ups.
It offers a restricted range of motion, potentially limiting muscle development.
It might cause some individuals to become complacent, relying solely on this easier version and missing out on the benefits of full push-ups.

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.