Why and how to do Russian push-ups

Fit & Training door chrismuru

Every girl can do a perfect push-up! And once you’ve got the hang of it, you’re probably going to start looking for ways to make your push-ups more effective. One way to do this is by doing Russian push-ups. A single Russian push-up is pretty much a full workout for your arms, your shoulders and your core, so I’d definitely recommend you to give it a try.

What is a Russian push-up, exactly?

Glad you asked! The Russian push-up is a push-up variation that combines a standard push-up with a forearm plank. While both of these moves are relatively easy to perform individually, the Russian push-up integrates both in a sequence where you’re seamlessly moving back and forth between the two. This allows you to train to have more control over your own body weight. While this exercise definitely strengthens your arms and shoulders, the transition from the forearm plank also requires you so activate your core muscles. Provided you do it correctly, of course.

How do you perform Russian push-ups?

Before you start with Russian push-ups, it is recommended that you are able to perform regular push-ups correctly. If you’re not there yet, please see our beginner’s guide to doing push-ups. Are regular push-ups not a problem for you and are you up for a challenge? Below, we’ve explained how to perform Russian push-ups.

Step 1: Start in a traditional plank position. Ensure that your arms are straight and that your shoulders are directly above your wrists.

Step 2: Once you’re ready, lower yourself down until your chest is hovering about an inch above the floor.

Step 3: Shift your body backwards into a forearm plank.

Step 4: Immediately shift back into a low push-up position.

Step 5: Push yourself up to a high plank.


If you’re still a bit fuzzy on how to do it, check out this YouTube video.

Final thoughts

Russian push-ups offer excellent cardiovascular benefits and are a fantastic addition to your fitness routine. While it may take some time before you are able to do several reps in a row, they are significantly more effective than regular push-ups and planks performed separately. It is a great way to challenge yourself and to squeeze in a more complete workout when you’re short on time.