The X Pushup

Ramnath Goenka

2 min read

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17-07-2025

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The X pushup is a challenging bodyweight exercise that takes the standard pushup and adds a significant element of instability and increased muscle activation. This variation is excellent for building upper body strength, improving core stability, and enhancing overall fitness. While it's more advanced than a traditional pushup, it's accessible with practice and proper technique.

Understanding the X Pushup

Unlike a standard pushup, where your hands are shoulder-width apart, the X pushup requires a wider hand placement. Your hands are positioned significantly wider than shoulder-width, forming an "X" shape with your arms. This wider stance increases the range of motion and significantly engages more muscle groups.

Muscles Worked

The X pushup primarily works the:

• Pectoralis Major (Chest): This is the main muscle targeted, responsible for the bulk of the pushing movement. The wider hand placement emphasizes the outer chest muscles.
• Anterior Deltoids (Front Shoulders): These muscles assist in the pushing action and contribute to shoulder stability.
• Triceps Brachii (Back of Upper Arm): These muscles are crucial for extending the arms during the pushup.
• Core Muscles (Abdominals and Obliques): Maintaining a stable body position during the X pushup significantly engages the core muscles for balance and support.

How to Perform the X Pushup Correctly

1. Starting Position: Begin in a high plank position with your hands placed wider than shoulder-width apart, forming an "X" shape with your arms. Your body should form a straight line from head to heels, engaging your core.

2. Descent: Slowly lower your chest towards the floor by bending your elbows. Keep your elbows slightly flared out, but avoid letting them splay out too far to prevent shoulder injury.

3. Ascent: Push back up to the starting position, extending your arms fully but avoiding locking your elbows.

4. Repetition: Perform several repetitions, focusing on controlled movements throughout.

Progressions and Modifications

If you're new to X pushups, start with easier variations:

• Elevated X Pushups: Perform the X pushup with your hands elevated on a bench or stable surface. This reduces the difficulty and allows you to focus on proper form.
• Incline X Pushups: Similar to elevated pushups, but using an incline surface like a wall or slightly elevated bench.

As you get stronger, you can progress to more challenging variations:

• Explosive X Pushups: Add an explosive element to your push-ups by pushing off the ground with enough force to slightly lift your hands off the surface.

Safety Precautions

• Proper Form: Focus on maintaining correct form throughout the exercise to prevent injuries.
• Listen to Your Body: Stop if you feel any pain.
• Gradual Progression: Start slowly and gradually increase the number of repetitions and sets as you get stronger.
• Warm-up: Always warm-up before starting any workout routine.

The X pushup is a valuable addition to any upper body strength training program. By incorporating this challenging variation, you can effectively target multiple muscle groups, improve overall fitness, and push your limits. Remember to prioritize proper form and listen to your body throughout the exercise.