What is Russian Push Ups?

Russian Push Ups are a medium difficulty bodyweight push variation that shifts your shoulders forward while hinging the hips to increase triceps, chest and shoulder loading. Maintain posterior pelvic tilt, tight core and squeezed glutes as you lower, hinge and press. Ideal for improving pressing strength and lockout control.

How to Do Russian Push Ups

  1. Setup position: Place hands under shoulders, point toes slightly forward, keep posterior pelvic tilt and squeeze glutes and core to shift shoulders over wrists.
  2. Lower with control: Lower chest toward the floor keeping elbows tucked; aim to reach as close to the ground as comfortable without collapsing the shoulders.
  3. Hinge hips upward: From the bottom hinge hips up and drive them back while keeping elbows close, moving shoulders posterior until elbows briefly touch the floor.
  4. Return to bottom: Shift weight forward and drop hips to return to the bottom push-up position; maintain core tension and prevent elbow flare.
  5. Press to top: Press through the palms by extending the elbows and driving shoulders back to the starting top position while keeping glutes and core tight.
  6. Progress safely: If movement is too hard, reduce range, slow tempo, or perform from knees until strength and scapular control improve.

Muscle Groups

Triceps, Chest, Shoulders

Description

Position your shoulders above your wrists and point your toes slightly to shift forward. Maintain posterior pelvic tilt, tight core and glutes squeezed. Lower yourself as close to the floor as possible. From that position hinge your hips up and shift your shoulders back until your elbows make contact with the floor - don't let the elbows to flare out. shift forward and drop the hips to come back into bottom push up position, tighten the core and glutes. Press back to top position.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Russian Push Ups?

Russian Push Ups increase triceps and chest strength while challenging shoulder stability and scapular control. They improve pressing lockout, core tension and hip-shift coordination without equipment, aiding functional upper-body strength and transfer to weighted pressing.

What common mistakes should I avoid?

Common mistakes: flaring elbows, collapsing the shoulders, losing posterior pelvic tilt, and rushing the hinge. These reduce efficiency and raise injury risk. Keep elbows tucked, maintain core and glute tension, move slowly and prioritize controlled floor contact.

How can I progress or regress Russian Push Ups?

To progress, add slow eccentrics, paused reps, elevated feet or a weighted vest. For regressions, shorten range, perform knee Russian push-ups, slow the tempo or practice scapular push-ups to build shoulder control first.