Across-Body Push-Up
Challenge your core! Bring your knee to the opposite elbow while doing a push-up!
The Across-Body Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Across-Body Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Obliques
Across-Body Push-Up Variations and Alternatives
How to do the Across-Body Push-Up
Starting Position:
Begin in a high plank position. Your hands should be slightly wider than shoulder-width apart, and your feet should be hip-width apart.
Engage your core, keep your body in a straight line from head to heels, and keep your gaze slightly forward.
Movement:
As you lower your body towards the ground, bend your elbows at about a 45-degree angle. Maintain a tight core and ensure your back remains straight.
Simultaneously, lift your right foot and bring your right knee towards your left elbow as you lower your chest. This movement creates a cross-body effect.
Push through your palms to lift your body back to the starting position, simultaneously bringing your right foot back down.
Repeat the movement on the opposite side, bringing your left knee towards your right elbow.
Repetitions:
Aim for 8-12 repetitions on each side for 2-3 sets.
Tips:
Focus on maintaining balance throughout the movement.
Keep your movement slow and controlled to avoid losing form.
If you find it challenging, you can modify the exercise by doing regular push-ups or performing the knee-to-elbow motion without the full push-up.
Breathing:
Inhale as you lower your body and exhale as you push back up to the starting position.
Cool Down:
After completing your sets, take a moment to stretch your arms, chest, and shoulders to prevent soreness.
Across-Body Push-Up FAQs
What muscles does the Across-Body Push-Up work?
The Across-Body Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Across-Body Push-Up?
None. The Across-Body Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Across-Body Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Across-Body Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Across-Body Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Aztec Push-Up, Body Up and Bodyweight Skullcrusher.
Training calculators
Work out the numbers behind your training before your next session.