Chest
Vpushup
A high-intensity bodyweight movement that bridges the gap between horizontal pushups and vertical presses.
How to perform.
Follow the sequence — setup is half the lift.
Start in a standard pushup position with your hands slightly wider than shoulder-width apart.
Walk your feet forward while keeping your legs straight until your body forms an inverted V-shape with your hips high in the air.
Lower your head toward the floor by bending your elbows out at a 45-degree angle to your torso.
Continue the descent until the crown of your head nearly touches the ground between your hands.
Press through your palms to return to the starting pike position by fully extending your arms.
Maintain a neutral spine and keep your gaze toward your feet throughout the entire movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows out to 90 degrees which increases shoulder joint strain
- Allowing your lower back to arch or sag toward the floor
- Looking forward instead of back at your feet, which can strain the neck
- Shortening the range of motion by not bringing the head low enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.