Pilates Push-Up: Technique, Muscles Worked and Modifications

How to do the Pilates Push-Up

Stand at the back of your mat with your feet together and your arms relaxed by your sides. Find a tall, neutral posture with your weight evenly distributed across both feet.

1. Nod your chin and roll down through your spine until your hands reach the mat.
2. Walk your hands forward in three or four steps to reach a full plank position.
3. Bend your elbows close to your sides to lower your body toward the mat.
4. Press firmly through your hands to straighten your arms and return to the plank.
5. Lift your hips and walk your hands back toward your feet.
6. Roll your spine back up to the starting standing position.

• Breath. Teachers cue breathing differently, but you will often exhale to roll down and walk out, inhale to lower your body, and exhale to press back up. You can then inhale to walk your hands back and exhale to roll up to standing.
• Where you feel it. You should feel strong work in your chest, the back of your arms, and your deep abdominal muscles, along with a stretch in the back of your legs. You should not feel pinching in your lower back or sharp pain in your wrists.
• How many. 3 to 5 full repetitions

Common mistakes

• Dropping the hips. Keep your transversus abdominis engaged to maintain a straight line from your head to your heels during the press.
• Flaring the elbows. Keep your elbows pointing straight back and close to your ribs to properly target your triceps.
• Rushing the roll down. Take your time to articulate through your spinal flexion rather than just hinging at your hips.
• Sinking into the shoulders. Press the floor away actively to keep your serratus anterior engaged and your shoulder blades stable.
• Rocking the pelvis. Keep your hips as still as possible while walking your hands out and back.

Make it easier or harder

Easier

• Drop your knees to the mat once you walk out to the plank before performing the press.
• Skip the press entirely and just practice the roll down, walk out to the plank, and walk back.
• Bend your knees generously during the roll down if your hamstrings feel too tight.

Harder

• Lift one leg slightly off the mat while you perform the press, alternating legs on each repetition.

Who should be careful

• Weight-bearing through the hands can aggravate wrist, hand or shoulder pain. Fists, forearms or a raised surface can reduce the load.
• If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
• Tight hamstrings make the straight-leg version hard to do well. Bending the knees keeps the focus on the spine instead of forcing a stretch.

Related exercises

• Control Balance Advanced
• Supine Arm Series Beginner
• Corkscrew Intermediate to advanced
• Long Stretch Intermediate
• Open Leg Rocker Intermediate to advanced

When to see a doctor or physical therapist

• Sharp or stabbing pain in your wrists when bearing weight.
• A pinching sensation in your lower back during the plank or press.
• Sudden shoulder pain or a feeling of instability in the joint.
• Dizziness or lightheadedness when rolling up and down.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.