Cross Arms Push-up
- Target muscle
- Triceps Brachii
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The cross arms push-up is a bodyweight push-up variation where one hand is placed in front of the other on the floor, shifting the load onto the triceps. It primarily targets the triceps brachii, with the front shoulders, upper and lower chest, and the biceps, brachialis, and brachioradialis assisting as stabilizers. The crossed-hand stance makes it a demanding way to build pressing strength without any equipment.
How to do the Cross Arms Push-up
- 1Start in a high plank with your body in a straight line from head to heels and your core braced.
- 2Place one hand flat on the floor beneath your chest, then cross your other hand in front of it so the wrists overlap roughly under your sternum.
- 3Spread your fingers for grip and set your shoulders down and back, keeping your elbows close to your sides.
- 4Bend your elbows and lower your chest toward your stacked hands under control, keeping your hips level and your body rigid.
- 5Descend until your chest is just above your hands, pausing briefly without letting your hips sag or pike.
- 6Press back up by driving through your palms and extending your elbows until your arms are fully straight.
- 7Switch which hand is in front on alternating sets so both arms share the load evenly.
- 8Complete your reps with smooth, controlled tempo, then lower your knees to the floor to finish.
Form tips
- Keep your elbows tucked toward your ribs throughout the rep — this is what loads the triceps rather than the chest.
- Brace your glutes and abs so your hips don't drop; a rigid plank line keeps the work in your arms.
- If the crossed-hand position feels unstable, widen your feet to give yourself a broader base.
- Alternate which hand leads each set so your triceps develop symmetrically.
- Lower slowly (about two seconds down) to keep constant tension and stay in control of the narrow base.
Common mistakes
- Letting the elbows flare out wide, which shifts the load to the chest and shoulders and defeats the triceps focus.
- Sagging the hips or piking them up, which breaks the plank line and reduces the work on your arms.
- Only ever crossing the same hand in front, which builds one side unevenly and stresses the lead wrist.
- Cutting the range of motion short by not lowering the chest close to the hands, which trains less of the triceps.
- Flaring or collapsing the wrists under the stacked hands, which strains the joint on the narrow base.
Frequently asked questions
What muscles does the cross arms push-up work?
It primarily works the triceps brachii, with the front deltoids, upper and lower chest, and the biceps, brachialis, and brachioradialis assisting as stabilizers.
How is the cross arms push-up different from a regular push-up?
Crossing one hand in front of the other narrows your base and pulls your elbows in close to your body, which puts more of the work on the triceps than a standard shoulder-width push-up.
Is the cross arms push-up good for beginners?
It is more advanced than a standard push-up because the crossed-hand base is less stable. Build up with regular push-ups first, or perform it from your knees until you can hold a rigid plank line.
How many sets and reps should I do?
For most people, 3 to 4 sets of 8 to 15 reps works well. Alternate which hand leads each set, and stop a rep or two short of failure to keep your form clean on the narrow base.
Where should I feel the cross arms push-up?
You should feel it mainly in the triceps at the back of your upper arms, with some effort in the front shoulders and chest. Keeping your elbows tucked is what keeps the tension on the triceps.
