Forward Slider Push Up. How-to, proper form and tips

Forward Slider Push Up icon

The Forward Slider Push Up strengthens core, chest and triceps. It is a demanding exercise.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Keep hands at shoulder distance, one of them holding the slider.
  3. Straighten the legs and engage the core, in a full plank position.
  4. This is the starting position.
  5. Move the slider forward while bending the other elbow, so that the chest almost touches the floor.
  6. Straighten the bended arm and bring the slider back to you, so that both hands are again under the shoulders.

Hints & tips:

  • Choose a floor and slider that slip easily.
  • Strong triceps are needed for this exercise.


  • Strong triceps, chest and shoulders.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Forward Slider Push Up
  • Push Up Reach on Slider
  • Forward Slider One Arm Push Up
  • Assisted Sliding One Arm Push Up

One Arm Slider Push Up, from easy to difficult

Forward Slider Push Up icon
1. Forward Slider Push Up

Push-up variants with a slider

One Arm Push Up Variants

Muscle: Core and Upper body

Collection: Push Up Variations

Category: Strength

Same exercise, different set:

Forward Slider Push Up icon
Forward Slider Push Up