Lever Push Up With Towels

Muscles worked

Setup

1. Place two small towels on a smooth, hard floor surface.
2. Assume a high plank position with one hand centered on each towel.
3. Position your feet slightly wider than shoulder-width to provide a stable base for the unilateral load.
4. Engage your glutes and core to create a rigid line from your head to your heels.

How to do it

1. Inhale and lower your chest toward the floor by bending one elbow while simultaneously sliding the opposite arm straight out to the side.
2. Keep the sliding arm fully extended, using it only for balance as the working arm takes the majority of your body weight.
3. Exhale and drive through the palm of the bent arm to push back up, while 'pulling' the sliding arm back to the starting position.
4. Alternate sides for each repetition, maintaining a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep the sliding arm locked straight to maximize the lever effect.
• Prevent the hips from rotating or sagging toward the floor during the slide.
• Ensure the working elbow tucks at a 45-degree angle rather than flaring out wide.
• Keep your gaze slightly forward to maintain a neutral cervical spine.

Pro tips

• Treat the sliding arm like a kickstand; the less pressure you apply to the towel, the more tension you force onto the working pectoral muscle.
• Focus on 'crushing' the floor with your working hand to maximize triceps and chest fiber recruitment.

Make it harder

• Slide the non-working arm straight forward instead of to the side to increase the anti-extension core demand.
• Add a three-second isometric hold at the bottom of the movement where the chest is hovering just above the floor.

Frequently asked

What muscles does the lever push up with towels work?

The lever push up with towels primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the lever push up with towels?

The lever push up with towels requires no equipment — just your body weight.

Is the lever push up with towels good for beginners?

The lever push up with towels is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps