ClapMove · clapmove.com
Exercise handout — move better, feel better.
Counter Push-Up
Push-up performed against a counter or elevated surface. Intermediate step between wall and floor push-ups.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench
Home Options
- table or counter
- table or counter + weight bench
No equipment? Try: Sturdy table, Stairs, Bench
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 down / 1 up
Tempo
Step-by-Step Guide
Set up
- Find sturdy counter, table, or bench
- Place hands on edge, shoulder-width apart
- Step feet back until body is at an angle
Step 1 of 5
Keep body straight from head to heels
Step 2 of 5
Bend elbows to lower chest toward surface
Step 3 of 5
Get as low as comfortable
Step 4 of 5
Push back up to start
Step 5 of 5
Full arm extension
Breathing
- Inhale going down
- Exhale pushing up
Form Cues
- Straight body line
- Elbows at 45 degrees
- Chest toward surface
- Full extension
Common Mistakes to Avoid
- Hips sagging or piking
- Not going low enough
- Elbows flaring to 90 degrees
- Surface not stable
Safety Information
Ensure surface is stable and won't move. Good progression from wall.
Progressions
Use lower surface, progress to knee push-ups
Regressions
Use higher surface
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.