8-Count Push-Up


Purpose: This exercise combines the functional movements of the squat thrust and push-up to develop total body strength, endurance, and mobility (Figure 9-11).

Starting Position: Position of attention.



  1. Assume the squat position.
  2. Thrust the legs backward to the front leaning rest position.
  3. Bend the elbows, lowering the body until the upper arms are parallel with the ground. Elbows should point to the rear.
  4. Return to the front leaning rest position.
  5. Repeat count 3.
  6. Repeat count 4.
  7. Return to the squat position as in count 1.
  8. Return to the starting position.

Figure 9-11. 8-count push-up

Check Points:

  • To keep the trunk from sagging, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.
  • On counts 1 through 7, the hands are directly below the shoulders with fingers spread and the middle fingers directed straight forward.
  • On counts 1 and 7, keep the heels together and raised.
  • On counts 4 and 6, straighten but do not lock the elbows.

Precautions: Allowing the trunk to sag, especially on count 2, strains the back. Avoid this by maintaining a strong abdominal contraction throughout the exercise. If the push up cannot be performed on counts 2-6 correctly to cadence, quickly assume the 6-point stance before count 3 and return to the front leaning rest position just before performing count 7.

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