Lizard Pushups - Exercise Database

Lizard pushups are pretty awesome. These are NOT JUST SOME RANDOM variation of pushups. There's an actual benefit to doing lizard pushups.

But before we get into why you should be doing lizard pushups... let's break down how to do them.

How To Do Lizard Pushups

Kindal at the top of lizard pushups with her hands staggered. She is ready to lean into her right arm... the closest arm to the camera.

Kindal at the bottom of lizard pushups. Notice her right arm and elbow go straight back. This is what you want to lean into.

Kindal at the top of lizard pushups with her left arm back and her right arm forward.

Kindal at the bottom of lizard pushups with her arms switched. You can see the left elbow is going straight back while the right is going out to the side.

Kindal showing the arm stagger of the lizard pushup from the front.

Kindal showing the elbow position at the bottom of the lizard pushup.

I'm going to attack this from the angle of doing floor pushups . But remember... you can do lizard box pushups or even knee pushups .

Step 1

Get into a normal top of pushup plank position. Your shoulders should be slightly past your wrists.

Take one hand and move it forward about 3 to 4 inches.

Take the other hand and move it back about an inch or two.

Your hands are staggered... one forward and one back.

Remember to keep your legs engaged, your butt squeezed, and your core pulled in.

Step 2

Go down into your pushup. As you do this... you'll notice how you go down changes.

Your torso will rotate a little towards the arm that is back. Try not to rotate too much... but it will happen a little no matter what.

Lean into the "close" arm as this becomes your primary mover for this pushup variation.

Step 3

As you get to the bottom your elbow position will be like this...

IMAGE FROM ABOVE

The arm that's high will have the elbow going straight out to the side.

The arm that you're leaning into will have it's elbow going straight back... very close to your body.

Step 4

Come up out of the pushup and keep going. Remember all the regular floor pushup form queues apply.

Why Are Lizard Pushups So Important?

It's all about the arm you're leaning into.

Remember when you do pushups... you want your elbows to go back... about 45 degrees from your spine and shoulder line or even closer.

Kindal showing the bottom of floor pushup and showing the elbow position and how they are supposed to be 45 degrees from the shoulder and spine line or closer to the body.

Most women let their elbows go straight out the side. This is a habit you want to break as quickly as you can.

By leaning into the one arm during lizard pushups, you're:

Overloading the arm getting it stronger
Getting use to keeping close to your body
Getting your wrist stronger as it will carry more weight

This is why lizard pushups are so great. You'll learn to keep your arms in and you'll get stronger doing it one arm at a time.

Lizard Pushup Variations

If you workout with me ... I'll design the workout to use these variations for a specific purpose. But you can always alter a workout to use the variation that will help you get stronger.

Alternating Lizard Pushups

Kindal showing the front of the lizard pushups so you can see what alternating pushups are like.

Kindal showing the bottom of the lizard pushups so you can see what alternating pushups look like.

Alternating lizard pushups are easy enough... after each pushup switch your hands so one is high and one is close.

Typically... each pushup is one rep. So keep alternating until you complete all the required reps for the workout you're doing.

Dumbbell Or Kettlebell Lizard Pushups

Kindal at the top of the lizard pushup using dumbbells. This gives you a little more room to increase your range of motion.

Kindal at the bottom of the dumbbell lizard pushups. You can see how her hand gets much closer to your elbow. That is the increased range of motion.

This is a tough variation and can be hard on your wrists... but we'll get your wrists stronger over time.

Place the arm you're going to lean into on dumbbell or kettlebell (that's tipped over) and start knocking out lizard pushups.

This variation elevates your upper body a little bit and let's you get deeper into the pushup. This is called more range or motion. The more range of motion you can get the better (in most situations).

Go Buy Some Carpet Sliders

Kindal at the top of carpet slider lizard pushups. Notice the carpet sliders are under her hands.

At the bottom of the carpet slider lizard pushup, nothing changes. It's as you come up where you'll need more coordination.

Kindal comes up from the first pushup and as she does she is sliding her hands and immediately going back down into the next pushup. This is what makes this variation so hard.

Get over to Amazon or your local hardware store and [buy a pack of carpet sliders](/amazon).

Place each hand on a carpet slider and as your knock out your lizard pushups... you'll slide your hands alternating style nice... fast... and smooth.

This is a fast paced version of lizard pushups and it's the most advanced version.

Other Lizard Pushup Variations

Add a weight vest
Elevate your feet on a box or stability ball
Go with some negatives

Lizard Pushup Tips And Drills

All of the pushup tips and drills I outlined in the how to do a pushup post apply here.

intensity tip

Wrist strength is something a lot of women struggle with. Take it from me... my wrists are tiny. But I've been able to build strong wrists.

Go read this post about wrist mobility drills . This will help immediately to get your wrists moving better and stronger.

Ready To Knock Out Some Pushups With Me?

You have to admit... lizard pushups seem fun right?

Plus now you can see they have a unique benefit that will help you get stronger with all of the pushup variations.

If you want to learn more about how to exercise correctly and you want to work with a trainer... join my online personal training program .

This program is called Fit Women's Weekly LIVE:

I stream one 60 and 30 minute workout every day
I stream one 30 minute coaching class every day
You get personal access to me during workouts
You get personal access to me outside of workouts
I help coach and train you for serious results

Plus there's so much more members get. But... there is a catch... membership is very limited.

Go find out if there's room and if it's filled up... check my other program called Habit. It's the next best option.

Let me know if you have any questions about lizard pushups.

Go follow my social accounts and let's get strong!