Tiger Bend Push-Up

A yoga-inspired push-up variation that combines a push-up with an anterior chain stretch to build strength while improving flexibility.

Instructions

1. Begin in a plank position with your hands slightly wider than shoulder-width.
2. Lower your body toward the ground by flexing your elbows.
3. Instead of pushing straight up, rotate your shoulders forward and down.
4. Allow your hips to drop toward the ground as your chest moves forward and down.
5. Pause briefly in the stretched position with your hips lowered and chest extended forward.
6. Push back up to the starting plank position by extending your elbows and engaging your chest.

Tips

• Move slowly and deliberately to maximize the stretch component.
• Keep your core engaged to protect your lower back during the movement.
• This variation provides both strength training and flexibility benefits.
• Start with fewer reps and focus on proper form.
• Gradually increase reps as you build strength and flexibility.