Crucifix Push-Up

Target muscles

Spreading the arms wide out to the sides puts the pectoralis major and anterior deltoids under a deep stretch and an enormous mechanical disadvantage, so the chest and front delts work far harder than in a standard push-up. The biceps and the connective tissue around the shoulder are loaded heavily at full stretch, and the core braces intensely to keep the body rigid. It is an advanced variation that demands serious pressing strength and healthy shoulders.

How to perform

Setup

Lie face down and extend the arms out wide to the sides, somewhere between a T and a slight angle forward, palms flat on the floor. Set the feet hip-width and brace the abs and glutes hard. Because the lever arm is so unforgiving, set the hand width to a position your shoulders tolerate without pinching.

Execution

With the arms spread wide, press the chest and hips off the floor as one rigid unit, keeping the body in a straight line. The wide arm position means the chest and shoulders must generate huge force to lift the torso even a short distance. Press up as far as your strength allows, then lower under tight control back toward the floor without collapsing. Keep the abs and glutes locked so the hips do not sag, and move slowly — speed is impossible and dangerous at this width. Stop the set well before form breaks, since the stretched shoulder position leaves no room for sloppy reps.

Common mistakes

• Setting the arms so wide the shoulders pinch, which risks injury rather than building strength.
• Letting the hips sag so the lower back takes the strain instead of pressing as a rigid unit.
• Bouncing off the floor to start each rep rather than pressing under control.
• Attempting it without the underlying pressing strength, so the reps collapse and the shoulders take the load.

Progressions and regressions

Regress to wide-grip push-ups with the hands progressively narrower, or to standard push-ups, until the chest strength is there. Building the bottom range with partial reps from a deficit helps. Progress by widening the arms further, slowing the tempo, or pausing at the bottom. This is a strength feat — earn it with strong standard and wide push-ups first rather than forcing it early.

Programming notes

Program it sparingly as an advanced chest-strength challenge, low reps of three to six, fresh and well warmed up. The extreme stretch is hard on the shoulders, so treat it as a specialty movement rather than a staple and never grind it to failure. Skip it entirely if the shoulders are cranky; the deep stretched position is the most injury-prone part of the lift.