How to Do a Dolphin Push-Up

Contributor

By Sarka-Jonae Miller
eHow Contributing Writer

Article Rating:

(0 Ratings)

A dolphin push-up is a modification of the yoga dolphin pose. It is an excellent exercise to build strength in your chest and arms without straining your wrists. Push-ups can put too much strain on your wrists, but dolphin push-ups allow you to rest on your forearms while lifting your body weight and working your core.

Difficulty: Moderately Easy

Instructions

Step 1

Lie face down on an exercise mat. Place your forearms on the floor and clasp your hands together.
Step 2

Push up, leaving your forearms and toes on the mat while raising the rest of your body off the floor into a push-up position or plank pose (with your forearms on the ground instead of on your hands). Exhale as you lift and squeeze your abs.
Step 3

Lift your hips and continue pushing up until your heels touch the floor. This resembles the downward facing dog yoga pose, or a scalene triangle.
Step 4

Hold your position for two seconds. Inhale and come back through plank pose or push-up position (on your forearms) before resting back on the floor.
Step 5

Repeat a total of 12 to 15 times.

Tips & Warnings

Dolphin push-ups are not the same as dolphin pose in yoga, though they are similar. In dolphin pose, you would hold the position longer and your forearms would be closer to your feet. With dolphin push-ups, your forearms should remain under your chest.