Russian Push-Up
oec:russian-push-up
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Russian Push-Ups, Forearm to Palm Push-Up, Rocking Push-Up, Russian Push Ups
How to do it
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.
Movement
- 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
- Sagging the hips during the transition onto and off the forearms.
- Brace the abs and squeeze the glutes tightly to keep the torso completely rigid throughout the shift.
- Flaring the elbows out to the sides.
- Keep the elbows tucked close to the ribs to safely load the triceps and shoulders.
- Pushoff hesitation leading to an asymmetrical heave off the floor.
- Build momentum with an explosive palm-drive and practice the movement from the knees first if necessary.
Safety
- Place a cushioned exercise mat under your forearms to protect your elbows during the drop.
Muscles
Joints
- Elbow: Flexion, Extension
- Shoulder: Horizontal adduction, Flexion, Extension
- Shoulder blade: Protraction, Retraction
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal push, Push
- Modality
- Calisthenics, Strength
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- advanced
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
- variation of Push-Up
- progression of Push-Up
- progression of Plank Triceps Extension
Sources
- wger: Russian Push Ups, by ege (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.