Male

Cross Arms Push-up

Muscles involved

Taking classic pressing movements to an advanced athletic level requires challenging your symmetry. The Cross Arms Push-up is an outstanding builder of asymmetric force and shoulder resilience, making it ideal for athletes who need to absorb impact or stabilize unpredictable loads. Working exclusively with your bodyweight, changing hand positions places a unique demand on your chest to keep your upper body balanced. By mastering this uneven base, you develop powerful anti-rotational control, enhance overall chest engagement, and gain functional joint stability that translates directly into dynamic movement on the field or court.

How to do it

1. Place one hand forward and the other back, forming a cross position. 2. Lower into a flexion, keeping your chest aligned between both hands. 3. Pause for a moment at the lowest point. 4. Push to rise and alternate hand position with each repetition.

Equipment required

Peso corporal

Muscles worked

Tips

- Alternate hand position with each repetition to work both sides equally. - Keep your core firm to prevent your hips from swaying. - Lower your chest to the center, between both hands.