Cross arms push up

Upper arms

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start in a push-up position, hands slightly wider than shoulder-width. Cross your right hand over your left, forming an 'X' shape. Maintain a straight body line and lower your chest towards the ground, keeping elbows close. Pause briefly, then extend your arms back to the starting position. Alternate arm crossing for balance.

Muscles Worked

Triceps

Tips

Engage your core and keep elbows close to your body. Control movements, avoid rushing. Modify to knee push-ups if needed. Inhale on the descent, exhale on the push-up. Alternate arm positions regularly.

Similar exercises

Single arm push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 7/10 Single arm assisted push up Upper arms, Chest, Shoulders, Back · 🔧 no equipment 5/10 Push up Chest, Upper arms · 🔧 no equipment 3/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Balance trainer push up Shoulders, Upper arms, Abs · 🔧 Balance Trainer 3/10 Hand release push up Shoulders, Upper arms, Abs · 🔧 no equipment 3/10 Triceps push up Upper arms, Shoulders · 🔧 no equipment 4/10 TRX push up Upper arms, Shoulders, Abs · 🔧 TRX 4/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.