{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Russian Push-Ups",
      "kind": "common"
    },
    {
      "text": "Forearm to Palm Push-Up",
      "kind": "common"
    },
    {
      "text": "Rocking Push-Up",
      "kind": "common"
    },
    {
      "text": "Russian Push Ups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2530"
  },
  "id": "oec:russian-push-up",
  "instructions": {
    "setup": [
      "Assume a high plank position with your hands roughly shoulder-width apart and your body in a rigid, straight line from head to heels.",
      "Engage your abdominals, squeeze your glutes, and tuck your pelvis into a neutral alignment."
    ],
    "steps": [
      "Lower your chest toward the floor by bending your elbows, stopping an inch above the ground as in the bottom of a standard push-up.",
      "Shift your weight backward, dropping your forearms and elbows flat onto the ground while maintaining a rigid plank.",
      "Drive your palms aggressively into the floor and shift your body weight forward, popping off your forearms back onto your hands at the bottom of the push-up position.",
      "Press forcefully through your hands to extend your elbows and return to the high plank lockout."
    ],
    "breathing": "Inhale as you lower down and shift onto your forearms; exhale forcefully as you drive back up onto your hands and press out to the starting position.",
    "cues": [
      "Keep a rigid hollow body",
      "Drive the ground away with your palms",
      "Elbows track straight back"
    ],
    "common_faults": [
      {
        "fault": "Sagging the hips during the transition onto and off the forearms.",
        "correction": "Brace the abs and squeeze the glutes tightly to keep the torso completely rigid throughout the shift."
      },
      {
        "fault": "Flaring the elbows out to the sides.",
        "correction": "Keep the elbows tucked close to the ribs to safely load the triceps and shoulders."
      },
      {
        "fault": "Pushoff hesitation leading to an asymmetrical heave off the floor.",
        "correction": "Build momentum with an explosive palm-drive and practice the movement from the knees first if necessary."
      }
    ],
    "safety": {
      "precautions": [
        "Place a cushioned exercise mat under your forearms to protect your elbows during the drop."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Russian Push-Up",
  "previous_ids": [
    "oec:russian-push-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Russian Push Ups",
        "url": "https://wger.de/en/exercise/2530/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "ege"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:plank-triceps-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An advanced calisthenics push-up variation where you transition from the bottom of a push-up onto your forearms and rock forward back onto your hands before pressing up."
}