Chaturanga Push Up: How-to, Benefits & Variations
Chaturanga push-ups keep elbows tight to ribs, targeting triceps and shoulder stabilizers. Lower slowly with elbows brushing your sides.
Chaturanga Push Up: How-to, Benefits & Variations
If a regular push-up is a sedan, chaturanga is a sports car. Same engine, tighter handling. Your elbows stay glued to your ribs instead of flaring out, which shifts the load from chest to triceps and forces your shoulder stabilizers to work overtime. It is the push-up that yoga borrowed from bodyweight training, and it builds upper body strength in a pattern that protects your rotator cuffs instead of punishing them.
Tone And Stretch 8
Mish Naidoo
How to Do Chaturanga Push-ups
Set up in the starting position for chaturanga push-up. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Mish Naidoo cues: "Elbows come in, shift the body weight forward"
Complete the full range of motion. "Focusing on those triceps"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Mish Naidoo adds: "Draw your elbows in"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The chaturanga push-up directly supports this by targeting key muscle groups.
Coach's Tips
"Elbows come in, shift the body weight forward" - Mish Naidoo
Mish Naidoo
"Focusing on those triceps" - Mish Naidoo
Mish Naidoo
"Draw your elbows in" - Mish Naidoo
Mish Naidoo
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The chaturanga push-up loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The chaturanga push-up targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The chaturanga push-up directly addresses this.
Requires minimal equipment
No equipment needed. You can do the chaturanga push-up at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the chaturanga push-up with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
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