How to do the Pushup Downward Dog
Primary: Chest · also works Shoulders, Triceps, Core, Upper Back.
The Pushup Downward Dog exercise combines a traditional pushup with a downward-facing dog yoga pose. This functional movement engages various muscle groups, including the chest, shoulders, triceps, abs, and upper back. It's an excellent exercise for improving upper body strength while also increasing flexibility in the hamstrings and calves.
Step by step
- 1
Start in a plank position with your hands placed slightly wider than shoulder-width apart.
- 2
Lower your body towards the floor by bending your elbows, keeping your back straight, and engaging your core.
- 3
Push through your palms to lift your body back up to the starting position.
- 4
Once back in the plank, shift your hips up and back, going into a Downward Dog position.
- 5
Hold the Downward Dog for a few seconds, then return to the plank position to start the next pushup.
Coaching cues
- Engage your core throughout the exercise to maintain balance and protect your lower back.
- Keep your elbows close to your body during the pushup to maximize chest and tricep engagement.
- Focus on controlled movements and proper form over speed to avoid injury and improve 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
Pushup Downward Dog alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Pushup Downward Dog work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps, Core, Upper Back
How many sets and reps of Pushup Downward Dog 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 Pushup Downward Dog?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Pushup Downward Dog good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.