Movement overview

The Cross Arms Push Up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles. By crossing the arms, this exercise increases the difficulty and engages stabilizing muscles to maintain balance and control.

Step-by-step cues

1. Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
2. Cross your right hand over your left hand so that your arms form an 'X' shape.
3. Engage your core and keep your body in a straight line from head to heels.
4. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
5. Pause briefly when your chest is just above the ground.
6. Push through your palms to extend your arms and return to the starting position.
7. Perform the desired number of repetitions, then switch the arm crossing position for balance.

Technical tips

• Ensure your core is engaged throughout the exercise to maintain a straight body line.
• Keep your elbows close to your body as you lower yourself to maximize tricep engagement.
• Focus on controlled movements; avoid rushing through repetitions to maintain form and effectiveness.
• If you find it difficult to perform on toes, start with knee variations to build strength.
• Breathe in as you lower down and exhale as you push back up for optimal oxygen flow.
• Switch arm positions regularly to ensure balanced muscle development.