Cross Body Push-Up
Description
The cross body push-up shifts the bodyweight from side to side at the bottom of each push-up. As the chest lowers, the body shifts toward one hand and back across to the other on the next rep. The lateral loading creates a unilateral chest and shoulder challenge.
Equipment Required
Cross Body Push-Up Instructions
- Get into a push-up position with hands wider than shoulder-width.
- Brace your core and keep your body in a straight line.
- Bend your elbows to lower your chest toward the floor.
- As you lower, shift your bodyweight toward one hand.
- The opposite arm will straighten as you lean.
- Press back up to the top of the push-up.
- On the next rep, shift toward the other hand.
- Continue alternating sides each rep.
Cross Body Push-Up Form & Visual
Cross Body Push-Up Benefits
- Builds unilateral chest strength
- Improves single-arm push-up progression
- Trains core stability
- No equipment required
- Strong shoulder stabilizer work
- Bridges to single-arm push-ups
Cross Body Push-Up Muscles Worked
- Pectoralis major
- Front deltoid
- Triceps brachii
- Core
Cross Body Push-Up Variations & Alternatives
- Push-Up
- Archer Push-Up
- Single-Arm Push-Up
- Side-to-Side Push-Up
