Also known as: russian pushup, russian push-ups, push-up transition, pushup transition, floor-to-forearm pushup

What is Russian Push Up Transition?

The Russian Push Up Transition is a medium-difficulty calisthenics move that shifts between a push-up and forearm position, primarily targeting triceps, chest, shoulders and core. Perform slowly with your core braced to maintain alignment, prevent hip sag, and protect the shoulders.

How to Do Russian Push Up Transition

  1. Start in plank: Start in a high plank with hands under shoulders, body straight, core braced and feet hip-width apart. Engage scapula without shrugging.
  2. Lower to elbows: Slowly lower your chest by bending elbows, keeping them close to sides until forearms near the ground; avoid letting hips sag.
  3. Slide back: Push your body backward so forearms lie flat on the ground, keeping a straight back and engaged core; hold a few inches off floor.
  4. Push forward: Plant your toes and press through hands to move body forward, lifting forearms off the ground to return to a high plank with control.
  5. Repeat with control: Repeat for desired reps with slow tempo, maintain braced core and neutral neck; rest between sets and stop if you feel sharp pain.

Muscle Groups

Chest, Shoulders, Triceps, Trapezius, Core

Description

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: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Russian Push Up Transition?

This move strengthens triceps, chest, shoulders and core while improving shoulder and scapular stability, control through the push-to-forearm transition, and body awareness. It's a bodyweight progression that builds pressing strength and mobility without equipment.

What common mistakes should I avoid?

Common mistakes include letting hips sag, flaring elbows, rushing the transition, and collapsing the shoulders. Fix by bracing the core, tucking hips, keeping elbows close, moving slowly, and maintaining scapular control. Reduce range if stability is lacking.

How can I progress or regress this exercise?

Regress with incline push-ups to forearms, knee-assisted transitions, or forearm plank holds. Progress by increasing reps, slowing tempo, adding weight, or combining with plyometric push-ups. Attempt single-arm variations only after mastering strict form and scapular control.