Also known as: hip-shift push-up, shifted push-up, hinge push-up, low push-up hinge, triceps shift pushup

What is Russian Push Ups?

Russian Push Ups are a medium-difficulty bodyweight push variation that combines a deep hip hinge and shoulder shift to target the triceps, chest, and shoulders. Performed from a low push-up position, they emphasize triceps lockout, shoulder stability, and core control.

How to Do Russian Push Ups

  1. Setup top position: Place shoulders above wrists, toes pointed slightly forward, posterior pelvic tilt, core tight and glutes squeezed to create a stable starting position.
  2. Lower with control: Slowly lower your chest toward the floor, keeping elbows close (no flare) and maintaining core tension; descend as close to the floor as comfortably possible.
  3. Hinge hips up: From the bottom, drive your hips up while shifting shoulders back so elbows lightly touch the floor; keep spine neutral and avoid collapsing the chest.
  4. Shift and drop hips: Shift your weight forward then drop hips back down into the low push-up position, maintaining core engagement and glute squeeze throughout the movement.
  5. Press to start: Drive through your hands, extend elbows and press back to the starting top position while keeping pelvis posteriorly tilted and core braced.
  6. Breathe and repeat: Inhale on the descent, exhale during hip hinge and press; perform controlled reps and stop if you feel shoulder pain or loss of form.

Muscle Groups

Chest, Shoulders, Triceps

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Russian Push Ups?

Russian Push Ups build triceps and chest strength while improving shoulder stability and core control through a coordinated hip shift and hinge. They increase range of motion and challenge scapular control, useful for progressing pressing strength and functional push variations.

What are common mistakes to avoid with Russian Push Ups?

Common mistakes include flaring the elbows, letting the hips sag or over-extend, collapsing the chest, and rushing the hip shift. These errors reduce effectiveness and increase shoulder strain - focus on core tension, controlled tempo, and proper elbow alignment to stay safe.

How can I progress or modify Russian Push Ups?

To regress, do the movement from your knees or on an incline to reduce load. To progress, add slow eccentrics, elevated feet, a weighted vest, or transition to pseudo-planche/dive-bomber variations. Always prioritize technique before adding load.