How to perform assisted pushups with an animated image showing the move. Click on the picture to see the full sized animation.

  1. Lie face down on the floor with your hands (palms down) about shoulder width apart. Your knees should be together with your ankles crossed behind them. Your knees should be the only part of your leg in contact with the floor.
  2. Look forward, not down. Your body should form a straight line from knees to waist to shoulders. Your back should be in a natural arch.
  3. Push your body up by straightening your arms.
  4. Exhale as you lift your body up. Keep your body straight and do not move your hands or legs along the floor. Do not lock your elbows.
  5. Pause, then slowly lower your body back towards the floor. Inhale as you do so.
  6. Keep your body straight. The first thing to touch the ground should be your chin.

Pushups are fairly straightforward, but not everybody is strong enough to do them. This modified version of a pushup is much easier and is a great introduction to pushups. Using your knees to do the pushups is called assisted pushups. These types of pushups are also sometimes referred to as bitchups.

And yes, I am aware that in the picture I am not looking forward. Your head should be at the same angle as when you do pushups, looking forward and not down.