Procaryote
Shoulder · Strengthening

Dolphin Push Up

Dolphin push up, 3 sets, 10 repetitions

Illustration of the Dolphin Push Up exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Get into a forearm plank position, with elbows under shoulders and body well aligned. Keeping the shoulder blades stable and the trunk straight, bend the elbows to bring the head closer to the ground, forming a flexion and abduction movement of the shoulders, then push back to the starting position.

Tips: Engage your abdominal muscles to maintain trunk stability and avoid arching the back. Control the movement carefully to protect the shoulders.

Progression: Gradually increase the number of repetitions per set or add an extra set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Forearm plank position, body aligned
Clinical goal
Muscle strengthening of the shoulders
Also known as
forearm push up, dolphin exercise, shoulder push up

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.