How to Do the Prowler Push-Up
Advanced chest exercise — bodyweight.
The Prowler Push-Up is an advanced-level chest exercise that works several muscles together, led by the chest, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Chest
- Primary muscle
- Chest
- Also works
- Shoulders, Triceps, Lats, Quadriceps, Core
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Start in a tucked crouch: sit your hips back toward your heels with your knees bent deeply and hovering just off the floor, arms stretched out straight in front of you with your palms planted, chest close to your thighs.
- 2From there, drive through the balls of your feet to launch your body straight forward and stay low: do not let your hips pike up.
- 3Slide forward until your shoulders pass your hands and your chest is about an inch off the floor, elbows tucked back at roughly 45 degrees, legs extending behind you and your core locked so your hips do not sag.
- 4Then press forcefully through your palms while simultaneously driving your hips back toward your heels (not straight up toward the ceiling), pulling yourself back into the tucked crouch, and flow directly into the next rep.
- 5Works the chest, front shoulders, triceps, lats, quads, and core.
How to program the Prowler Push-Up
- Do the Prowler Push-Up early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Prowler Push-Up alternatives
No space? These train the same chest, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Prowler Push-Up is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Prowler Push-Up with a move for the opposing muscles — the Archer Pull Up (lats) or the Chin-Up (lats). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Prowler Push-Up can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Prowler Push-Up automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Prowler Push-Up work?
The Prowler Push-Up primarily targets the chest within the chest muscle group, with the shoulders, triceps, lats, quadriceps, core working as supporting muscles.
What equipment do I need for the Prowler Push-Up?
None — the Prowler Push-Up is a bodyweight exercise you can do anywhere, no gym required.
Is the Prowler Push-Up a compound or isolation exercise?
The Prowler Push-Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Prowler Push-Up should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Prowler Push-Up good for beginners?
The Prowler Push-Up is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Prowler Push-Up?
Good substitutes that train the same chest include the Archer Push-Up (bodyweight), the Chest Dip (bodyweight), the Dumbbell Bench Press (dumbbell). Pick the one that matches the equipment you have.
Can I do the Prowler Push-Up at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
