Spear pushup (Straight palm raise pushup)

Muscles

• Flexor carpi radialis
• Flexor carpi ulnaris
• Palmaris longus
• Abductor pollicis longus
• Flexor digitorum profondus
• Flexor digitorum superficialis
• Flexor pollicis longus
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

Technique

1. Perform a Pushup and go back up with just enough momentum to lift your flat hands off the ground, keeping only the fingertips touching the ground.
2. Keep this fingertips position ("spear") for a second before letting the hands back down and then the whole body.

Form tips

1. Form a straight line from the shoulders to the feet: no bending at the hips. You can also have a slightly Hollow body .
2. Keep your Abs engaged and a posterior Pelvic tilt .
3. Keep your head neutral (do not crane forward).
4. Keep your elbows close to the body on the way down; do not let them flare out.
5. Push your shoulders forward at the top ( Shoulder protraction ).

Similar Exercises

• Thorough wrists warmup
• Knee palm raise
• Sun salutation A
• Wrist pushup
• Fingertip pushup

Equipment

• Ground (hands or body)