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Push-up Crucifix

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Advanced

Push-up Crucifix Overview

The Push-up crucifix workout is a bodyweight exercise that primarily targets the chest muscles.

By using the bodyweight as resistance, this exercise effectively engages the pectoral muscles.

While other muscles such as the triceps and shoulders are also involved, the focus remains on the chest.

This workout is a great way to strengthen and tone the chest without the need for additional equipment.

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Push-up Crucifix Instructions

  1. Start by assuming a push-up position, with your hands placed slightly wider than shoulder-width apart and your feet together.
  2. Engage your core muscles by drawing your navel towards your spine and squeezing your glutes.
  3. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  4. As you lower your body, simultaneously spread your arms out to the sides, forming a T shape with your body.
  5. Pause briefly at the bottom of the movement, ensuring your chest is just above the ground and your arms are fully extended.
  6. Push through your hands and extend your elbows, raising your body back up to the starting position.
  7. As you raise your body, bring your arms back in towards your sides, returning to the push-up position.

Push-up Crucifix Tips

  1. Focus on maintaining a strong and stable core throughout the exercise. Engage your abdominal muscles by drawing your belly button towards your spine, creating a solid foundation for your push-up crucifix.
  2. Place your hands slightly wider than shoulder-width apart, ensuring your fingers are spread wide for maximum stability. This positioning will activate your chest muscles effectively, allowing you to engage them fully during the exercise.
  3. As you lower your body towards the ground, imagine squeezing your shoulder blades together, emphasizing the contraction in your chest muscles. This mind-muscle connection will enhance the activation of your pectoral muscles, promoting better form and results.
  4. Keep your elbows at a 45-degree angle to your body throughout the movement. This angle optimizes the engagement of your chest muscles while minimizing stress on your shoulder joints, reducing the risk of injury.
  5. Don’t rush through the exercise. Focus on performing each repetition with controlled and deliberate movements, ensuring a full range of motion. Lower your body until your chest is just above the ground, and then push back up explosively, feeling the burn in your chest muscles with each repetition.

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