Exercise guide
Cross Arms Push Up
- Advanced
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Cross Arms Push Up is an advanced variation that places the chest and shoulders at a mechanical disadvantage, significantly increasing demand on the deltoids and core stability. It provides an intense stretch for the pectorals while forcing the triceps and abs to work harder to maintain balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your feet hip-width apart.
- Cross your arms in front of your chest so your hands are placed wide on the floor with forearms overlapping.
- Engage your core, glutes, and quads to create a rigid line from head to heels.
How to do it
- Inhale and slowly lower your chest toward your forearms by flaring your elbows outward.
- Lower until your chest is just above the floor, maintaining a controlled 2-second eccentric phase.
- Exhale and drive through your palms to push back to the starting position.
- Switch which arm is positioned in front after each set or halfway through a set to ensure balanced development.
Form checklist
- Keep your hips level and avoid letting your lower back sag.
- Ensure your neck remains neutral by looking at a point slightly ahead of your hands.
- Maintain constant tension in your core to prevent torso rotation.
- Keep your palms flat on the floor throughout the entire range of motion.
Pro tips
- Focus on the 'adduction' sensation—try to pull your hands toward the midline of your body as you push up to maximize chest recruitment.
- If you feel joint pain in the elbows, slightly adjust the angle of your hands or the width of the cross to find a more ergonomic path.
Make it harder
- Elevate your feet on a stable platform to shift more weight onto the upper body and increase the difficulty.
- Perform the movement with a 3-second pause at the bottom to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the cross arms push up work?
- The cross arms push up primarily targets the pectorals and triceps, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the cross arms push up?
- The cross arms push up requires no equipment — just your body weight.
- Is the cross arms push up good for beginners?
- The cross arms push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
- Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
- Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
- Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps