Cross Arm Push-up

Exercise / Calisthenic, Triceps

Cross Arm Push-up

Cross arm push-up are a more difficult variant of classic push-ups and are made by lifting your body weight by joining your hands in a crossover. Cross arm push-up mainly targets the triceps, it is an effective bodyweight exercise that works your chest and front shoulder muscles. It is not suitable for beginners as it is an exercise that requires physical competence. 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:

Cross Arm Push-up

In this exercise, the arms are crossed over the chest, with the hands placed on opposite shoulders. Here are some tips for perfecting your cross arm push-up form:

  1. Start in a high plank position: Start 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.
  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

As with any exercise, it’s important to focus on proper form when performing cross-arm push-ups. Maintaining proper form throughout the exercise will help prevent injury and ensure that you get the most out of each repetition.

The key is to keep your elbows close to your body, engage your core muscles, and maintain a straight line from your head to your heels. By practicing proper form, you can develop the necessary strength and technique to execute the exercise safely and effectively.

Cross Arm Push-up Benefits

Cross arm push-ups are a highly effective exercise that can provide a range of benefits for your upper body strength and fitness. Not only are they a challenging variation of the traditional push-up, but they also require strength, endurance, and proper form to execute correctly.

1- Improved upper body strength and endurance

One of the primary benefits of cross-arm push-ups is that they require a high level of strength and endurance to perform correctly. This exercise engages multiple muscle groups, including the chest, triceps, shoulders, biceps, and upper back, which all work together to execute the movement.

The added resistance from crossing your arms also makes the exercise more challenging, increasing the overall intensity of the workout. By mastering this exercise, you can improve your overall strength and fitness level, and increase your confidence in your physical abilities.

2- Intense Muscle Activation in the Triceps

Cross arm push-ups place greater emphasis on the triceps muscles, making them an excellent exercise for building upper body strength and muscle.

The added resistance from crossing your arms provides intense activation in the triceps muscles, allowing for greater development and strength gains. This shows that cross-arm push-ups can be an effective exercise for building muscle mass in the triceps.

3- Increased pectoral muscle activation

Cross arm push-ups are a challenging exercise that engage the chest muscles in a unique way. This is because the exercise involves a push and squeezing action on the chest, which engages the pectoral muscles and stimulates their growth. When performing a cross-arm push-up, the arms are placed in a unique position that allows for a deeper contraction of the chest muscles compared to traditional push-ups.

The crossed arms create a more intense stretch in the chest muscles, and the pushing action of the arms during the upward phase of the push-up further activates the chest muscles. This increased activation of the pectoral muscles helps to promote hypertrophy, or muscle growth, in the chest area.

It’s important to note that while cross-arm push-ups can be effective for building defined pectoral muscles, they should be combined with a well-rounded chest training program that includes other exercises to target the chest muscles from different angles.

By incorporating cross-arm push-ups into your training routine and focusing on proper form, you can build defined pectoral muscles and improve your overall upper body strength and aesthetics.

Muscles Worked in the Cross Arm Push-up

Target - Triceps
Synergists - Pectoralis M. (Sternal-Clavicular)
Synergists - Anterior Deltoid
Synergists - Trapezius
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Rectus Abdominis
Stabilizers - Obliques
Stabilizers - Pectoralis Minor
Stabilizers - Serratus Anterior
Stabilizers - Quadriceps
Antagonist Stabilizers - Erector Spinae
diamond push up muscle worked

In conclusion, If you’re looking for a new challenge to add to your workout routine, cross-arm push-ups are an excellent option. They provide greater activation of the chest and triceps muscles, improve core stability, require greater joint stability, and can lead to greater muscle hypertrophy in the triceps. If you’re looking to improve your upper body strength and overall fitness level, adding cross-arm push-ups to your workout routine can be a highly effective strategy.

Push-up Variations

Cross arm push-up variations are a great way to add variety to your workout routine and target different muscles in your upper body. Here are some popular cross arm push-up variations: