How to Do a Falling Pushup

How to Do a Falling Pushup

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You may recall actor Christian Bale -- playing Bruce Wayne, or Batman -- falling to the floor and performing a series of pushups in the film "Batman Begins." In real life, some fitness buffs do an exercise in which they not only fall to the floor, but explode back up before dropping again. Learn the falling pushup, or its knee variation, to work your chest, shoulder and upper-arm muscles, but only if you're ready for a major challenge.

Falling Pushups


Place two raised platforms or small stools on the floor, roughly 2- to 3-feet apart.


Stand straight and position yourself so you'll drop forward with your shoulders between the raised platforms.


Fall forward with your arms extended, keeping your feet in place.


Catch yourself with your hands, flex your elbows and immediately lower your chest to the floor, as you would with a standard pushup. Your body should be as straight as possible, from your head to your heels, as you catch yourself on the floor.


Push yourself up explosively, spread your arms to your sides and set your palms down on the raised platforms.


Hop forward with both feet, then stand up straight.


Step back to your starting position to complete one repetition. Aim for eight to 12 reps.

Falling Knee Pushups


Kneel with both knees on the floor. Keep your body straight from your knees to your head throughout the exercise.


Fall forward while extending your arms in front of you.


Catch yourself with your hands.


Lower your chest to the floor, as you would with a standard knee pushup.


Push hard off the floor and lift your body back to the starting position. Keep your body straight as you ascend, if possible. Otherwise, bend forward from the waist and walk your hands back. Perform at least five repetitions.


  • Warm up before you attempt falling pushups by doing five to 10 minutes of light aerobic exercise.


  • Consult your physician before you attempt falling pushups, particularly if you have any health issues.
  • If you're new to falling pushups, perform the exercise on a soft surface to avoid injury.

Resources (1)

About the Author

M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.


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