Dolphin Push-Up exercise
A push-up variation from dolphin pose, working shoulders and upper back.
Updated By PumpPal
How to perform Dolphin Push-Up
- Begin in a dolphin pose, on forearms and toes.
- Shift your body forward, bringing chin over hands.
- Lower body until forearms are nearly vertical.
- Push back hips to starting position.
- Repeat for desired reps.
What is Dolphin Push-Up?
The dolphin push-up is a bodyweight shoulder exercise that begins in dolphin pose on the forearms. You shift forward under control, then press the hips back, training overhead strength without using weights.
What muscles does Dolphin Push-Up work?
Dolphin push-ups primarily challenge the shoulders and triceps while the upper chest, upper back, and core help control the forward shift and keep the torso stable.
Dolphin Push-Up form cues and common mistakes
- Keep the hips high enough to direct the movement toward the shoulders instead of turning it into a low plank.
- Move the whole body forward rather than dropping only the head; keep the neck neutral and avoid collapsing between the shoulders.
- Use a range of motion you can control. Shorten the forward shift if the elbows flare, the lower back arches, or you cannot press back smoothly.
- Treat every repetition as a controlled strength repetition, not a fast rocking motion.
How to add Dolphin Push-Up to a workout
Use dolphin push-ups after a warm-up as a shoulder-strength movement or as preparation for harder pike and handstand pressing. Start with 2 to 4 sets of 5 to 12 controlled repetitions, stopping before your alignment or range of motion breaks down.
Frequently asked questions
Are dolphin push-ups good for beginners?
They can be appropriate once you can hold a stable dolphin position without shoulder or wrist discomfort. Beginners can use a shorter range of motion or build strength first with an incline pike push-up.
What is the difference between a dolphin push-up and a pike push-up?
A dolphin push-up starts on the forearms and uses a forward-and-back glide. A pike push-up starts on the hands and bends the elbows to lower the head, so the loading and range of motion feel different.
How many dolphin push-ups should I do?
A practical starting point is 2 to 4 sets of 5 to 12 smooth repetitions. Use fewer repetitions when learning the movement and add reps only while you can keep the hips high and shoulders controlled.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.