What is Russian Push Up Transition?

The Russian Push Up Transition is a medium-level calisthenics push variation that rotates between push-up and forearm support, bringing the chest and triceps closer to the ground. It primarily targets chest, triceps, shoulders, core and traps while developing scapular control and eccentric strength.

How to Do Russian Push Up Transition

  1. Start in plank: Begin in a high plank with hands under shoulders, body in a straight line, core tight and feet hip-width apart.
  2. Lower elbows slowly: Bend elbows and slowly lower your torso until elbows are slightly bent, keeping elbows close to ribs and spine neutral; avoid sagging hips.
  3. Drop to forearms: Shift weight back and press hips slightly backward so forearms contact the ground; maintain a straight line from head to heels and control the descent.
  4. Hold low position: Pause a few inches off the ground with forearms planted, shoulders engaged and core braced; don't rest your chest on the floor.
  5. Push forward: Drive through your palms, extend elbows and move the body forward so forearms lift off and hands again support your weight.
  6. Reset and repeat: Plant toes, flex ankles to slide the body forward to the starting plank, reset alignment, then perform desired repetitions with smooth control.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Russian Push Up Transition?

This exercise builds eccentric chest and triceps strength, improves shoulder stability, scapular control, and core anti-extension. It also trains coordination between forearm and hand support patterns, useful for advanced push variations and functional upper-body control.

What common mistakes should I avoid?

Avoid letting hips sag, flaring elbows wide, or collapsing the scapula. Rushing the transition reduces control; don't bounce off the ground. Also prevent neck strain by keeping a neutral head and maintaining a tight core throughout each rep.

How can I progress or regress this exercise?

Regress with incline push-ups, forearm plank holds, or slow eccentric push-ups to build strength and control. Progress by increasing range, slowing transitions, adding reps, trying explosive push-forward reps, or advancing to archer/one-arm push variations once technique is stable.