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Inchworm to Pushups

An inchworm that pays a toll at the far end: walk the hands out to a plank, perform a full push-up, walk back and stand. It suits intermediates who want chest and triceps volume woven through a mobility drill instead of parked in separate sets. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Chest · pectoralis major Triceps · triceps brachii Front shoulders · anterior deltoid Serratus anterior Abs · rectus abdominis

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	4 × 3–6 sequences	2–3 min
Muscle	3–4 × 8–12 sequences	60–90 s
Endurance	3 × 12–18 sequences	45–60 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Intermediate

Intermediate — the push-up arrives pre-fatigued by the walkout, which is the point.

Proper form — 5 cues

Fold, walk out, and check the plank — shoulders over wrists — before the push-up starts.
Lower the chest in about two seconds, elbows tracking roughly 45° from the torso.
Press to a full lockout and let the shoulder blades spread at the top.
Walk the hands back with hips pushing high, and stand all the way up.
Keep the push-up count honest — one strict rep beats two shaky ones every time.

Breathing: Inhale lowering into the push-up, exhale driving up; keep the walking phases relaxed.

The 3 mistakes Maddy corrects most

Hips dropping the moment the push-up begins. The lower back sags under fatigue from the walkout, turning the press into a strain. Fix: Re-squeeze the glutes in the plank before every descent — treat it as part of the rep.

Cutting the push-up depth. A half push-up hidden inside a combo still counts as a half push-up. Fix: Lower until the chest is about a fist's height from the floor; reduce total reps if needed.

Skipping the full stand at the end. The hinge and hamstring components quietly vanish, and the rep count inflates. Fix: Hips fully extended, chest tall — then and only then begin the next fold.

Common questions

Is this better than doing push-ups and inchworms separately?

Different, not better. Combined, you get density — more work per minute and a conditioning effect from constantly changing levels. Separated, you can push each movement closer to its own limit. Use the combo in circuits and time-pressed sessions; use straight sets when chest strength is the specific goal.

What if I fail the push-up mid-set?

Drop the knees for the push-up portion only and keep the rest of the sequence at full length — that is exactly what the modified version of this movement is for. Ending a set with two or three knee-supported reps is smarter than grinding out collapsing full ones.

How many push-ups does this add up to?

One per sequence, so a 3 × 10 session banks 30 push-ups alongside 30 walkouts. If your programming calls for more pressing volume than that, add a standalone push-up set afterwards rather than doubling the push-ups inside the combo, which tends to wreck the walkout quality.

Related exercises

Easier: Inchworm to Pushups (Modified)

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