In this article, I’m going to explain the power of prowler pushups and why they may be the most significant and powerful pushup to build the upper chest. In fact, this unique variation of prowler exercises is just one of many reasons to explore alternatives to regular push-ups not only help bolster your chest and core stability, but also to unharness your body’s ultimate power and upper body strength.
It’s without a doubt this exercise offers a unique proposition, so let’s begin by answering some common questions.
Prowler Pushups… Simple Answers to Your Questions
Unlike other push-up variations your arms travel in low to high (low push-up to high push-ups) positions which in effect isolates and targets the muscle fibers of the upper chest according to Jeff Cavaliere of Athlean-X.
It’s important to note that prowler pushups help to build overall upper body strength including the shoulders, chest, arms, deep core stabilizers and believe it or not the quadriceps as well. This is due to the repetitive knee flexion imposed from rocking back and forth.
Generally speaking this is not a basic move with intermediate fitness levels being optimal to execute this exercise with proper form. All things considered and as an entry point, you can still benefit from its modified sister variation by executing this from the knees as a low to high floor push-away.
How To Do Prowler Push-up in 4 Easy Steps… Perfect Form Every Time!
Time needed: 1 minute
Learn the best way to perform this exercise following the simple step-by-step guide. Checklist, how-to image series plus videos included below.
- Starting Position
First, begin in a high plank position with your hands set shoulder width apart (hands beneath your shoulder joints). Proper hand position emphasizes the fingers being spread. Shoulders should be down and back. Neck should be in neutral position with your eyes looking down.
- Engage Your Core, Lats, Glutes and Hands
Second, and to “prime the third and fourth phases”… the push-away and push-up, focus on bracing your core while simultaneously maintaining a flat lower back. Your body should be in a straight line from toes to shoulders. Your glutes should be squeezed tightly and elbows should drive slightly inward to engage your lats and chest. Push through your fingers, thumbs and palms. Note: Fingers shouldn’t be able to be lifted from the floor if someone attempted to do so.
- Exercise Movement: Push-Away to Modified TableTop
Third, drive the hips backward towards the heels to a modified high table top position while simultaneously pressing firmly through your hands. Knees should hover above the floor.
- Range of Motion: Modified Table Top to Pushup
Finally, move your body forward through the push-up arc to low pushup position and then back to high pushup position. Your body will essentially travel from a modified high tabletop at the top of the arc to a low plank position at the bottom of the arc or pushup phase. Special Note: While this move is far from a standard pushup your elbows should track at a 45-degree angle to execute with good form. Repeat steps 1-4.
What If I Can’t Do One Prowler Push-up?
If you can’t effectively do one prowler pushup begin by using a floor push-away as an entry point to build strength. After you refine this move proceed to the prowler version.
Floor Push-Away [Beginner]:
Here’s a visual with images.
…And here’s quick video of the Floor Push-Away in action.
Note: Knees are on the floor.
Prowler Push-up [Intermediate – Advanced]
Here’s a visual with images.
…And here’s quick video of it in action.
Note: Knees hover above the floor.
The Bottom Line
In summary, it’s quite evident the prowler push-up is a challenging alternative to the standard push-up and one to ultimately explore and add to your strength training, fitness programs and exercise library. Furthermore, it offers many unique benefits that other push ups do not, hence giving you more bang for the buck than other bench press alternatives and exercises that solely isolate the upper chest alone.
So the next time you’re dreading another set of incline dumbbell or incline barbell bench presses give this variation a try. Without a doubt, you’ll really like the way it challenges the muscle fibers of the upper chest with added focus on the core strength and shoulders plus much, much more.
Until next time,
Fitness Guy @body360fit
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