Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredValslide
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Valslide Push Up Overview

The Valslide push up is a variation of the push up and an exercise that works the push muscles of the upper body. In particular, the Valslide push up targets the muscles of the chest, but also indirectly works the shoulder and tricep muscles.

The Valslide used in the Valslide push up provides a challenge for the core to stabilize the body during the range of motion.

Valslide push ups are an advanced movement. They can be used to assist you to eventually progress to one arm push ups, but should not be attempted until other push up variations have been mastered.

Valslide Push Up Instructions

  1. Set up in a pushup position with your hands underneath your shoulders and one hand on a valslide.
  2. Descend by bending the elbow of the valslide free hand and lowering your chest to the floor.
  3. As you descend, slide your other arm laterally while keeping the elbow straight.
  4. Push into the floor with your weight bearing arm and pull the valslide back to the starting position.
  5. Repeat for the desired number of repetitions on both sides.

Valslide Push Up Tips

  1. This progression is quite advanced and should only be attempted once you have mastered simple bodyweight variations.
  2. If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.
  3. Don’t allow the hips to sag as you descend.
  4. Keep the elbow of your bent arm at 45 degrees, not flared to 90 degrees.
  5. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  6. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  7. Keep the chin down and don’t look forward.
  8. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
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