Russian Push-Ups: Technique, Benefits, Muscles Worked, and Progression

How to do Russian push-ups?

The Russian push-up is an advanced bodyweight exercise that builds exceptional upper body strength, particularly in the triceps and shoulders, by incorporating a unique sweeping motion close to the ground, demanding high levels of control and stability.

What Are Russian Push-Ups?

The Russian push-up, also known as the "sliding push-up" or "sweeping push-up," is a dynamic variation of the traditional push-up that significantly increases the demand on the triceps, anterior deltoids, and core musculature. Unlike a standard push-up where the body moves vertically, the Russian push-up involves a horizontal sweeping motion close to the ground at the bottom of the movement. This requires the elbows to stay tucked close to the body, gliding the chest and face just inches above the floor before pushing back up. It emphasizes time under tension and control throughout a challenging range of motion, making it a powerful tool for developing pushing strength and shoulder stability.

Muscles Worked

The Russian push-up is a compound exercise that engages multiple muscle groups, primarily targeting the pushing muscles of the upper body and the stabilizing muscles of the core.

• Primary Movers:
  • Triceps Brachii: Heavily engaged during the extension phase and throughout the controlled descent and sweep.
  • Anterior Deltoids: Crucial for shoulder flexion and stabilization, especially during the forward sweep.
  • Pectoralis Major (Sternal and Clavicular Heads): Contributes to horizontal adduction and shoulder flexion, particularly during the initial push from the bottom and the overall pressing motion.
• Synergists and Stabilizers:
  • Serratus Anterior: Essential for scapular protraction and upward rotation, stabilizing the shoulder blade against the rib cage.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Maintains a rigid plank position, preventing hip sag or pike.
  • Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Stabilize the shoulder joint throughout the dynamic movement.
  • Latissimus Dorsi: While primarily a pulling muscle, it assists in stabilizing the shoulder and maintaining body tension.

Benefits of Russian Push-Ups

Incorporating Russian push-ups into your routine offers several distinct advantages beyond a standard push-up:

• Exceptional Triceps and Shoulder Development: The unique mechanics place a high, sustained load on these muscle groups, promoting significant strength and hypertrophy.
• Enhanced Joint Stability: The controlled, dynamic movement through a wide range of motion improves stability in the shoulder and elbow joints.
• Increased Time Under Tension: The sweeping motion prolongs the eccentric and isometric phases, leading to greater muscular adaptation.
• Improved Body Control and Proprioception: Requires precise coordination and body awareness to execute the movement smoothly and safely.
• Advanced Calisthenics Skill: Serves as a foundational exercise for more complex bodyweight movements like the planche or pseudo planche push-ups.
• Core Strength: Demands constant engagement of the core to maintain a rigid, plank-like body position throughout the entire exercise.

Step-by-Step Guide: How to Perform Russian Push-Ups

Mastering the Russian push-up requires attention to detail and a strong foundation in regular push-ups.

• Starting Position:
  • Begin in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward.
  • Ensure your body forms a straight line from head to heels, engaging your core and glutes.
  • Keep your elbows tucked close to your body, not flared out.
• Descent Phase:
  • Initiate the descent by bending your elbows, lowering your chest towards the floor.
  • Maintain control, keeping your body rigid and straight.
• Transition (The "Sweep"):
  • As your chest approaches the floor (just an inch or two above), allow your body to sweep forward, extending your arms slightly.
  • Your nose and chin should skim the ground as your body moves horizontally forward, similar to a "worm" motion but with controlled upper body strength.
  • Your elbows will naturally track backward and then extend slightly forward as your body slides.
  • Keep your hips low and avoid piking up or letting them sag.
• Ascent Phase:
  • From the fully extended, low position, powerfully push back through your hands, reversing the sweeping motion.
  • Simultaneously flex your elbows and bring your body back to the starting high plank position.
  • Focus on driving through your triceps and anterior deltoids.
• Common Mistakes to Avoid:
  • Flared Elbows: Keep elbows tucked to maximize triceps engagement and protect shoulders.
  • Piking Hips: Do not let your hips rise during the sweep; maintain a straight body line.
  • Sagging Hips: Avoid letting your hips drop below the straight line, which disengages the core.
  • Lifting Too High: The sweep should be just inches above the ground, not a significant lift.
  • Lack of Control: Rushing the movement negates the benefits of time under tension and increases injury risk.
  • Not Sweeping: Performing a standard push-up with just a low chest, missing the horizontal component.

Progression and Regressions

Building up to a full Russian push-up or making it more challenging can be done through various modifications.

• Regressions (Making it Easier):
  • Incline Russian Push-Ups: Perform on an elevated surface (bench, sturdy box) to reduce the load.
  • Knee-Assisted Russian Push-Ups: Perform the movement from your knees, maintaining a straight line from knees to head.
  • Partial Range of Motion: Practice the sweep motion without going to full extension, or focus only on the eccentric (lowering) phase.
  • Shorter Sweep: Reduce the distance of the forward sweep initially.
  • Negative Russian Push-Ups: Focus solely on the controlled eccentric phase and sweep, then reset at the top.
• Progressions (Making it Harder):
  • Decline Russian Push-Ups: Elevate your feet to increase the load on the upper chest and shoulders.
  • Weighted Russian Push-Ups: Add a weight plate on your back (with caution and a spotter).
  • Pseudo Planche Russian Push-Ups: Lean further forward in the starting position, placing more emphasis on the anterior deltoids.
  • One-Arm Russian Push-Ups (Assisted): Use one arm for the sweep while the other arm assists lightly on the floor.
  • Russian Push-Up to Planche Lean: Transition directly into a planche lean at the end of the sweep.

Who Should Consider Russian Push-Ups?

Russian push-ups are an advanced exercise best suited for individuals who:

• Have a strong foundation in traditional push-ups (e.g., can perform 15-20 clean repetitions).
• Possess good shoulder and wrist mobility and stability.
• Are looking to build significant upper body pushing strength, particularly in the triceps and shoulders.
• Are interested in progressing towards more advanced calisthenics skills like the planche.
• Are free from acute shoulder, elbow, or wrist injuries.

Safety Considerations and When to Avoid

While highly effective, Russian push-ups place significant stress on the shoulder and elbow joints.

• Warm-Up Thoroughly: Always perform a dynamic warm-up focusing on shoulder mobility, wrist mobility, and general upper body activation before attempting.
• Listen to Your Body: If you experience any sharp pain in your shoulders, elbows, or wrists, stop immediately.
• Avoid If Injured: Do not perform this exercise if you have pre-existing shoulder impingement, rotator cuff issues, elbow tendonitis, or wrist pain.
• Maintain Form Over Reps: Prioritize perfect form over the number of repetitions. Poor form significantly increases injury risk.
• Progress Gradually: Do not rush into this exercise. Master the regressions before attempting the full movement.

Integrating Russian Push-Ups into Your Routine

Russian push-ups can be incorporated into various training programs:

• Skill Practice: As a warm-up or dedicated skill practice at the beginning of your workout (2-3 sets of 3-6 repetitions).
• Strength Training: As a primary pushing exercise in an upper-body or full-body workout (3-4 sets of 5-8 repetitions, depending on your strength level).
• Accessory Work: As a challenging finisher to a chest or triceps workout.

Due to its demanding nature, it's generally recommended to perform Russian push-ups early in your workout when your energy levels are high, and your muscles are fresh. Start with lower repetitions and focus on immaculate form before increasing volume.