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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cross Arms Push up
Description
A variation of the traditional push up, where arms are crossed to intensify the challenge and target different muscle groups.
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How to do Cross Arms Push up
- 01Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 02Setup
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.
- 03
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping your core tight and body in a rigid line.
- 04
Exhale as you powerfully push through your hands to extend your elbows and return to the starting crossed-arm plank position.
- 05
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.
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Is Cross Arms Push up good for beginners?
Cross Arms Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cross Arms Push up?
You need Body weight to perform Cross Arms Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cross Arms Push up?
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.
What are common mistakes when doing Cross Arms Push up?
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.
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Free · iPhone only · Available on the App Store