Gymnastics
Backward Roll to Push-Up Position
The backward roll to push-up position links a backward roll with a controlled landing in a straight-arm plank. It trains shoulder support, arm strength, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the floor with your knees bent and feet close to you.
- Position your hands beside your ears, palms facing upward and fingers pointing toward your shoulders.
- Roll backward onto your upper back with your knees close to your chest.
- Plant your palms beside your head as your shoulders reach the floor.
- Press through your palms to raise your shoulders off the floor.
- Extend your legs over your head toward the floor behind you.
- Lower your toes to the floor into a straight-arm plank.
Form cues
- Keep your chin tucked.
- Keep your elbows close.
- Ribs down, hips level.
- Breathe out through the press.
Common mistakes
- Opening the legs too earlyKeep your knees close until your hips reach above your shoulders so the roll does not stall.
- Twisting out of the rollPlace both hands evenly and apply equal pressure to keep your body traveling straight backward.
- Dropping into the finishMaintain pressure through your hands throughout the descent rather than letting your chest or thighs hit the floor.
Safety
A stalled roll or failed arm press can put bodyweight onto your head or neck. An uncontrolled transition can also overload your wrists or shoulders.
- Use an unobstructed spring floor with enough space behind you for your full body length.
- Practice only after you can perform a controlled backward roll and comfortably support a straight-arm plank.
- Learn the transition with a qualified gymnastics instructor before attempting it independently.
- Stop the set if you cannot keep weight off your head and neck.
If you have neck, wrist, or shoulder pain or a recent injury, get advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Treat these as separate skill attempts, resetting fully between repetitions rather than rushing through a continuous set.