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Push-ups: Breakdance

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Breakdancers have incredible upper body strength. This exercise channels the breakdancer's combination of strength, agility, and balance. You'll take a standard push-up into a twist-out breakdance motion, pivoting on one foot and hand to flip your body over into a "crab-walk" position.

Muscles Worked

Starting Position
Begin in a standard push-up, or plank, position. You should be face down on the floor, with your hands below your shoulders, your chest and hips off the floor, and your body flat from your feet to the top of your head. Keep your hips flat; they should neither droop toward the floor, nor pop up in the air. Your feet should be roughly hip-width apart (see Photo 1).


  1. From the starting position, perform a push-up. Lower your chest toward the floor by bending your elbows and keeping your body flat. Once your elbows reach a right angle, press back up to the plank position (see Photo 2).
  2. After you have finished the push-up, you will do the breakdance portion of the exercise. Bring your left foot underneath your body as you bring your right hand off the floor and over to the other side of your body. You will pivot over your right foot and left hand as you flip over. At the end of your motion, you will be on all fours, but face up on the floor, in a "crab-walk" position, with your hands behind you facing away from you and your feet wide and knees bent to support your buttocks off of the floor (see Photos 3 to 5).
  3. From the breakdance position, return to the push-up position by reversing your motion. Bring your left leg back under you as you bring your right arm across your body to flip back to the face-down plank position (see Photos 6 to 8).
  4. Once you have returned to the starting push-up position, perform another push-up and then do the breakdance movement on the other side. This time, bring your right leg under your body as you bring your left hand across to the opposite side (see Photo 9). Return to the push-up position again by reversing the motion: Bring your right leg back under you as your left hand comes across to return to the facedown position on the floor. Continue to alternate sides, with a push-up before each breakdance.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.