Cross Arm Push-ups Gif
Target Muscle Group:
Triceps
Equipment Required
None
Experience Level:
Beginner
Secondary Muscles
Chest, Deltoids, Core muscles
Ideal sets & reps:
3 sets of 5 reps
Jump to Instructions

Benefits

  • 1. Requires greater core activation and stability, promoting a strong core.
  • 2. Targets the chest, shoulders, and triceps for overall upper body muscle development.
  • 3. Reduces stress on the wrists and elbows, making it suitable for individuals with joint sensitivities.
  • 4. Adds diversity to your pushup routine, challenging different muscle groups and preventing plateaus.
  • 5. By incorporating Cross Arm Pushups into your routine, you can effectively build upper body strength, stability, and muscular endurance.

Instructions

  • 1. Begin in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels, and your toes should be on the ground.
  • 2. Cross one hand over the other, positioning them at opposite shoulder levels. Your hands should be close enough so that they could touch each other if extended.
  • 3. While maintaining a tight core and keeping your elbows close to your body, lower your chest towards the ground by bending your elbows. Keep your back straight and your hips in line.
  • 4. Push through your palms to extend your arms and return to the starting position. Focus on contracting your chest, shoulders, and triceps as you push up.
  • 5. For the next repetition, switch the cross of your hands. If your right hand was on top, now your left hand should be on top, and vice versa.

Points to remember

  • 1. Inhale as you lower your body and exhale as you push back up. Controlled breathing aids in maintaining stability and muscle engagement.
  • 2. Tighten your core muscles to stabilize your body and prevent excessive movement in your hips. This also helps maintain proper alignment.
  • 3. Keep your elbows close to your body as you lower and raise yourself. This minimizes stress on the shoulders and emphasizes tricep and chest activation.
  • 4. Maintain a straight line from head to heels throughout the movement. Avoid arching your lower back or letting your hips sag, which could compromise form.
  • 5. Cross your hands with precision, ensuring that they are directly under your shoulders and slightly wider than shoulder-width apart. This placement maintains stability and proper muscle engagement.

Popular Questions

  • Q1. What are the benefits of doing cross arm push-ups ?
  • A1. Cross arm push-ups target chest, shoulders, and triceps, while engaging core muscles for stability. This joint-friendly variation enhances upper body strength, muscle balance, and functional fitness.
  • Q2. What are the best cross arm push-ups alternative ?
  • A2. Effective alternatives to Cross Arm Push-Ups include Standard Push-Ups for a traditional approach, Diamond Push-Ups to emphasize triceps, and Wide Push-Ups to target the chest. Incline and Decline variations provide modified challenges, while Dive Bomber Push-Ups engage multiple muscle groups with dynamic movement.
  • Q3. What are the muscles worked by cross arm push-ups ?
  • A3. Cross Arm Push-Ups primarily work the triceps. Additionally, they engage the core muscles (abdominals and obliques) and chest (pectoral muscles), shoulders (deltoids) for stability and balance during the movement. However, the main focus and engagement occur within the triceps, making it an effective exercise for tricep development and strength.