CROSS ARM PUSH-UP

HOW TO DO CROSS ARM PUSH-UP

CROSS ARM PUSH-UP

The cross arm push-up is an advanced variation of the classic push-up that primarily targets the triceps but also engages the chest and front shoulder muscles. This exercise is not suitable for beginners due to its increased difficulty and the physical competence required to perform it correctly. If you’re looking for a new challenge and want to engage more muscle groups, cross-arm push-ups may be the way to go.

HOW TO DO:

1. Start in a High Plank Position:

   • Begin in a high plank position with your hands shoulder-width apart and your feet together.

2. Cross Your Arms Over Your Chest:

   • Cross your arms so that your right hand is in front of your left chest and your left hand is in front of your right chest. Your hands should be placed on opposite shoulders.

3. Lower Your Body:

   • Lower your body by bending your elbows, keeping your back straight, and your core engaged until your chest almost touches the ground.

4. Push Back Up:

   • Push back up to the starting position, keeping your arms crossed over your chest.

5. Repeat:

   • Repeat the movement for the desired number of repetitions.

Focus on Proper Form:

Maintaining proper form is crucial for performing cross-arm push-ups safely and effectively. Key points to remember include:

• Keep Your Elbows Close: Ensure your elbows stay close to your body throughout the movement.

• Engage Your Core: Tighten your core muscles to maintain a straight line from your head to your heels.

• Control Your Movement: Move in a controlled manner to prevent injury and maximize muscle engagement.

CROSS ARM PUSH-UP BENEFITS:

1. Improved Upper Body Strength and Endurance:

• Cross arm push-ups engage multiple muscle groups, including the chest, triceps, shoulders, biceps, and upper back. The added resistance from crossing your arms increases the intensity of the workout, helping to build overall strength and endurance.

2. Intense Muscle Activation in the Triceps:

• This exercise places significant emphasis on the triceps, providing intense activation and promoting muscle growth and strength in the upper arms.

3. Increased Pectoral Muscle Activation:

• The unique arm positioning during cross-arm push-ups allows for a deeper contraction of the chest muscles compared to traditional push-ups. The exercise enhances pectoral muscle engagement, promoting hypertrophy and helping to build defined chest muscles.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

No Equipment