Bird Dog Push-Up
Description
The bird dog push-up performs a push-up and then extends the opposite arm and leg at the top in a bird dog pattern. The combo trains the chest while challenging anti-rotation core strength and balance. It is a strong full-body bodyweight move.
Equipment Required
Bird Dog Push-Up Instructions
- Get into a push-up position with hands under shoulders.
- Brace your core and keep your body in a straight line.
- Lower your chest to the floor in a controlled push-up.
- Press back up to the top of the push-up.
- Extend the right arm forward and the left leg back.
- Hold the bird dog position briefly.
- Return both limbs to the floor and complete another push-up.
- Alternate sides each rep.
Bird Dog Push-Up Form & Visual
Bird Dog Push-Up Benefits
- Combines chest and core work
- Builds anti-rotation core strength
- Improves balance and stability
- No equipment required
- Useful for core conditioning
- Time-efficient combo move
Bird Dog Push-Up Muscles Worked
- Pectoralis major
- Core
- Front deltoid
- Triceps brachii
Bird Dog Push-Up Variations & Alternatives
- Push-Up
- Bird Dog
- Plank with Reach
- Renegade Row
