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

Slider Push Up icon

Push Up with an extra effort on shoulders in order to move the sliders.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours, both hands holding a slider slightly wider than your shoulders.
  2. Straighten arms and legs.
  3. Lower the body, the chest nearly touches the floor, while opening the arms.
  4. Pause, then bring both hands back to shoulder width.
  5. Straighten the arms and push back up.

Hints & tips:

  • The wider you open the hands, the more dificult is the Push Up.


  • Highly effective on chest, far more that the regular Push Up.

Counting & gamification:

  • Measure how much you can open the arms.
  • Count repetitions in a period such as week or month.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

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

  • Slider Push Up
  • Slider Press Up
  • Slider Bulgarian Push Up
  • Slider Fly Push Up

Push Up on Sliders, from easy to difficult

Slider Push Up icon
1. Slider Push Up

Push-up variants with a slider

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight