Muscle groups

Triceps, Chest, Core, Shoulders, Trapezius


Slowly drop your elbows to bring your body closer to the ground. Keep your core engaged so your back and legs stay straight. Try to get your body as low as you can without actually resting on the ground.

As soon as you get into the lowest position of your pushup, push your body backward until your forearm lies flat on the ground. Keep your elbows close to your sides and your back straight throughout the entire movement. Hold your body a few inches off the ground without letting your hips sag.

Plant your toes into the ground and flex your ankles to move your entire body forward. As you’re moving, lift your forearms off of the ground and support your weight with your hands again.

Repeat for the required amount of repetitions.

Movement Group


Required Equipment


Progressions And Regressions

Russian Push Up Transition