Cross Arm Push-up
Primary musclesTriceps، Calisthenic
EquipmentFull Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
Cross Arm Push-up is a harder variation of the standard push-up. You support your body by crossing your hands over each other. Cross Arm Push-up primarily works the triceps. It also trains the chest and front shoulder muscles. This bodyweight move is not for beginners because it demands physical competence. If you want a fresh challenge and more muscle involvement, Cross Arm Push-up can be a strong option.
How to do it
- 1
Start in a high plank position
Set up in a high plank with your hands shoulder-width apart and your feet together.
- 2
Cross your arms over your chest
Bring your arms across your chest so your right hand is in front of your left chest and your left hand is in front of your right chest.
- 3
Lower your body
Bend your elbows to lower your body, keep your back straight, and brace your core until your chest almost touches the ground.
- 4
Push back up
Drive back to the starting position while keeping your arms crossed over your chest.
- 5
Repeat
Continue for the desired number of repetitions.
Muscles worked
Target
Triceps
Synergists
Pectoralis M. (Sternal-Clavicular)، Anterior Deltoid، Trapezius
Dynamic stabilizers
Biceps Brachii
Stabilizers
Rectus Abdominis، Obliques، Pectoralis Minor، Serratus Anterior، Quadriceps
Antagonist stabilizers
Erector Spinae
