Cross Arms Push up
The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.
Description
A variation of the traditional push up, where arms are crossed to intensify the challenge and target different muscle groups.
How to Do Cross Arms Push up
- 1Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 2Setup
Cross your arms, placing one hand flat on the floor directly under the center of your chest, and the other hand on top of the first, stacking them.
- 3
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping your core tight and body in a rigid line.
- 4
Exhale as you powerfully push through your hands to extend your elbows and return to the starting crossed-arm plank position.
- 5
Uncross your arms, then re-cross them with the opposite hand on top for the next repetition to ensure balanced muscle engagement.
Tips
- Maintain a strong, straight body line from head to heels by actively engaging your glutes and core throughout the entire movement.
- Control the lowering (eccentric) phase for 2-3 seconds to maximize time under tension and improve muscle strength.
- Focus on driving through the palm of the hand that is directly on the floor, as this provides the primary base of support and force generation.
- Keep your elbows tucked in towards your body at approximately a 45-degree angle to effectively target the chest and triceps while protecting your shoulders.
Common Mistakes
- ×Sagging hips: Avoid letting your hips drop towards the floor by actively bracing your core and squeezing your glutes as if performing a plank.
- ×Partial range of motion: Ensure your chest gets close to the floor on the way down and fully extend your arms at the top for complete muscle activation.
- ×Uneven arm stacking: Always alternate which arm is on top with each set or repetition to ensure balanced strength development and prevent muscular imbalances.
Variations
Side Push up
Master the Side Push-up to build upper body strength and core stability. This dynamic exercise targets your chest, shoulders, and triceps.
Push up on Forearms
Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.
Related Exercises
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Handstand Push Up
Master the Handstand Push Up for incredible upper body strength and shoulder development.
Close Grip Push up
Build powerful triceps and a strong chest with the close grip push-up. This bodyweight exercise intensifies triceps activation and enhances upper body
Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Step Up Single Leg Balance with Bicep Curl
Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.
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