If you’re looking to challenge your body in new ways and take your pushup game to the next level, it’s time to meet your new favorite exercise: the Russian pushup. This dynamic move blends strength, mobility, and control, offering far more than your standard pushup ever could. In this guide, we’ll explore the benefits of Russian pushups and how to do them correctly for maximum impact.

What Are Russian Pushups?

Russian pushups are a unique variation that combine a standard push up with elements of planks and dynamic sliding motions. Unlike traditional push ups that mainly target the chest and triceps, Russian pushups bring your entire body into play, improving both strength and flexibility.

They are perfect for athletes, functional fitness lovers, and anyone who wants more out of their bodyweight workouts.

The Major Benefits of Russian Pushups

1. Total Body Engagement

Russian pushups engage your chest, shoulders, triceps, core, glutes, and even your legs. Every rep challenges your body to work together, building balanced strength.

2. Increased Mobility

The sliding and shifting movement improves flexibility in your shoulders, hips, and lower back. Over time, this can help boost athletic performance and decrease injury risk.

3. Serious Core Strength

As you move between high and low positions, your core must stay tight and stable. This strengthens deep abdominal muscles and enhances overall core stability.

4. Enhanced Body Control

Russian pushups demand smooth, deliberate motion. Practicing them can significantly improve your muscle coordination, balance, and control.

5. No Equipment, No Problem

One of the best things about Russian pushups? You only need your body and a little space — perfect for home workouts, parks, or even hotel rooms when traveling.

How to Do Russian Push Ups Properly

Here’s a simple step-by-step:

  1. High Plank Position
     Start with your hands under your shoulders and your body in a straight line.

  2. Perform a Pushup
     Lower your chest to the floor, keeping your elbows close to your body.

  3. Transition to a Low Plank
     Instead of pushing straight back up, drop your forearms to the ground, entering a forearm plank.

  4. Slide Forward Smoothly
     With your core engaged, push your body forward so that your shoulders move past your hands slightly, feeling a stretch in your back and shoulders.

  5. Return to High Plank
     Reverse the sliding motion, lift back onto your hands, and straighten your arms to return to the high plank.

  6. Repeat
     Continue for your desired number of repetitions.

Pro Tips for Perfect Russian Pushups

  • Move Fluidly: Avoid jerky or rushed movements. Focus on a slow, steady flow.

  • Engage Your Core: Keep your abs tight the entire time to protect your back.

  • Breathe: Inhale as you lower; exhale as you push forward and back up.

  • Start Slow: If you're new to the movement, start with just a few reps and prioritize good form.

How to Add Russian Pushups to Your Routine

You can use Russian pushups as:

  • A warm-up to fire up your upper body

  • Part of a bodyweight strength circuit

  • A burnout finisher after chest or upper body training

Sample Routine:

  • 3 sets of 8–12 Russian pushups

  • Rest for 60 seconds between sets

Conclusion

Adding Russian pushups to your workout isn’t just about doing a new movement — it’s about unlocking greater strength, mobility, and coordination. Now that you understand the benefits of Russian pushups and how to do them, you’re ready to take on this challenging and rewarding exercise.