Cross Arms Push-up

The Cross Arms Push-up is a dynamic variation of the classic push-up exercise that targets the muscles of your chest, shoulders, and triceps. This challenging move also engages your core muscles and can help improve overall upper body strength and stability. To perform the Cross Arms Push-up, you start in a high plank position with your hands slightly wider than shoulder-width apart. Instead of having your hands directly beneath your shoulders, you cross your arms, placing your right hand on the left side of your chest and your left hand on the right side of your chest. Your fingers should be pointing towards your opposite shoulder. From this starting position, engage your core and lower your chest towards the ground, maintaining a straight line from your head to your heels. Keep your elbows tucked close to your sides as you lower yourself down, ensuring proper form and targeting the desired muscle groups. Once you reach the bottom of the push-up, push through your chest and shoulders to extend your arms and return to the starting position. As you ascend, focus on maintaining a controlled, fluid movement while squeezing your chest and triceps. Remember to start with modifications, such as performing push-ups from your knees or against an elevated surface like a bench or step, if needed. Progress gradually by increasing the number of repetitions or exploring other challenging push-up variations once you have mastered the Cross Arms Push-up. Including the Cross Arms Push-up in your workout routine can help add variety and intensity to your upper body training, helping you achieve your fitness goals while building strength and definition in your chest, shoulders, and arms. As with any exercise, ensure proper warm-up, form, and technique to maximize your results and minimize the risk of injury.

Instructions

• Start in a traditional push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe.
• Cross your right arm over your left arm so that your hands are crossed at the wrists.
• Keeping your core engaged, lower your body towards the ground by bending your elbows, keeping them close to your sides.
• Push through your chest, triceps, and shoulders to extend your elbows and raise your body back up to the starting position.
• Repeat the movement for the recommended number of repetitions.
• Switch the position of your arms, crossing your left arm over your right arm, and repeat the exercise.

Tips & Tricks

• Focus on maintaining a straight body alignment from head to toe.
• Engage your core muscles throughout the exercise.
• Start with a comfortable range of motion and gradually increase it over time.
• Breathe out as you push yourself back up to the starting position.
• To intensify the exercise, try elevating your feet on a stable surface.
• If you find the exercise too challenging, modify it by performing it on your knees.
• Include Cross Arms Push-ups in your regular upper body workout routine.
• Ensure your hands are positioned slightly wider than shoulder-width apart for optimal stability.
• Avoid locking your elbows at the top of the movement to prevent unnecessary strain.
• Keep your gaze forward and avoid looking down to maintain proper form.