What is the difference between a V-pushup and a standard pushup?

The V-pushup shifts the workload from the mid-chest to the anterior deltoids and upper chest due to the vertical angle of the torso. It serves as a progression toward the handstand pushup.

How can I make the V-pushup harder?

You can increase the difficulty by elevating your feet on a bench or box. This places more of your body weight onto your shoulders and increases the vertical pressing angle.

Is the V-pushup safe for people with shoulder issues?

If you have existing impingement, the overhead nature of this move may be provocative. Always ensure your elbows are tucked at 45 degrees and stop if you feel sharp pain.

V-Pushup Guide: Master the Overhead Bodyweight Press

Learn how to perform V-pushups with perfect form to build stronger shoulders and triceps using only your bodyweight.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Triceps
Upper Chest
Trapezius

Related Guides

Shoulders · Chest