A Russian push-up is a variation of a standard push-up that incorporates a rocking motion and involves transitioning from a plank position to resting on the elbows before pushing back up.
How to Perform a Russian Push-up
Here's a breakdown of the steps involved, according to the provided video reference:
-
Start in a Plank Position: Begin in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
-
Lower to Elbows: Instead of lowering to the ground as in a regular push-up, lower your body towards the floor, transitioning to your forearms, and landing on your elbows. The reference video explicitly shows "And then I land on my elbows."
-
Rock Forward: Once you’re resting on your elbows, rock your torso slightly forward, trying to get your shoulders past your elbows. The reference video describes "From there I'm trying to rock forward."
-
Press Back Up: Press through your forearms and hands to push your body back up to the starting position of a push-up. This step is described as "... And press out and drop. And rock forward and press down." in the video.
-
Repeat: Continue the sequence, lowering to your elbows, rocking forward, and pressing back up.
Key Differences from a Standard Push-up
| Feature | Standard Push-up | Russian Push-up |
|---|---|---|
| Lowering Phase | Lower chest to the floor | Lower to forearms/elbows |
| Movement | Direct push from hands | Incorporates a rocking motion |
| Focus | Chest, Triceps, Shoulders | Core, Triceps, Shoulders, and Forearms |
| Range of Motion | More compact range of motion | More extended range of motion |
Benefits of Russian Push-ups
- Enhanced Core Engagement: The rocking motion requires greater core stability and engagement.
- Increased Forearm Strength: Supporting the body on the forearms significantly strengthens this muscle group.
- Improved Shoulder Mobility: The rocking and pressing movements can help improve the range of motion and flexibility in the shoulder joint.
- Greater Difficulty: The transition to the elbows adds an element of difficulty, making it a challenging exercise for those accustomed to standard push-ups.
In summary, a Russian push-up is a dynamic bodyweight exercise that adds a challenging and unique twist to the traditional push-up, emphasizing core engagement, forearm strength, and shoulder mobility. The reference video emphasizes this by illustrating the movement of lowering to the elbows, rocking forward, and pushing back up.
