How to do the Dolphin Push Up
Primary: Shoulders · also works Triceps, Core, Upper Back.
The Dolphin Push-Up is an excellent bodyweight exercise targeting the shoulders, triceps, and core while also enhancing overall upper-body strength and stability. This push-up variation emphasizes shoulder conditioning and can serve as a progression movement for more advanced exercises, such as handstand push-ups.
Step by step
- 1
Start in a forearm plank position with your shoulders stacked directly over your elbows and your body forming a straight line from head to heels.
- 2
Engage your core and pike your hips up towards the ceiling, trying to form an inverted V shape with your body as you press through your forearms.
- 3
Lower your hips back down to the starting plank position, keeping your body in a straight line throughout the movement. Repeat for the desired number of repetitions.
Coaching cues
- Keep your core engaged throughout the movement to protect your lower back.
- Ensure your shoulders do not slump and remain activated during the entire exercise.
- Focus on a controlled motion both while lifting into the pike and lowering back into the plank to maximize muscle engagement and effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dolphin Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dolphin Push Up work?
Primary: Shoulders. Secondary: Shoulders, Triceps, Core, Upper Back
How many sets and reps of Dolphin Push Up should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dolphin Push Up?
Same movement pattern, different equipment: Pike Push-Up, Handstand Push-Up, Push-ups into Downward Dog, Scapular Push-ups, Inverted Pushup (Raised Pike), Band Shoulder Press.
Is the Dolphin Push Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.