Build Upper Body Strength with Russian Pushups: The Underrated Secret to Full-Body Power

When it comes to building upper body strength, most people think of classic exercises like the bench press, pull-ups, or standard pushups. But if you're looking to take your bodyweight training to the next level, Russian pushups might just be your new go-to movement. These dynamic, full-body pushups are an advanced variation that blend strength, mobility, and control—making them perfect for anyone looking to boost upper body power and overall athleticism.

What Are Russian Pushups?

Russian pushups are a hybrid calisthenics movement that combines a standard pushup with a transition into a forearm plank (also known as a low plank or elbow plank), then returns to a pushup position. Think of it as a flowing motion that tests not just your chest, triceps, and shoulders, but also your core, stability, and coordination.

Here's how to do it:

1. Start in a high pushup position.

2. Lower yourself into a traditional pushup.

3. As you push back up, shift your weight backward and drop into a forearm plank.

4. From there, rise back into the pushup position.

5. Repeat.

This fluid transition demands strength and control, which is why Russian pushups are so effective for upper body development.

Why Russian Pushups Are Great for Upper Body Strength

Let’s break down how Russian pushups help build upper body strength:

1. Chest Activation

The initial pushup phase hits your pecs hard, especially when you move slowly and control the tempo. Over time, this builds a thicker, more powerful chest.

2. Triceps and Shoulders

As you press yourself up from the bottom of the pushup and return from the plank, your triceps and anterior deltoids (front of the shoulders) are fully engaged, leading to greater endurance and definition.

3. Core Stability

The movement into and out of the plank forces your core to stay tight and stable, improving balance and helping prevent lower back strain.

4. Functional Strength and Mobility

Russian pushups involve dynamic movement across multiple planes, which enhances your joint mobility and control. This makes it not only a strength-builder but a joint-friendly, athletic movement.

5. No Equipment Needed

You can perform Russian pushups anywhere, whether you're at home, in a gym, or outside. All you need is your body—and some serious determination.

How to Add Russian Pushups to Your Routine

Start slow and focus on form. Here’s a sample progression for incorporating Russian pushups into your training:

• Beginner: 3 sets of 5–8 reps

• Intermediate: 3–4 sets of 10–12 reps

• Advanced: 4–5 sets of 15+ reps or add time under tension

You can combine Russian pushups with other bodyweight moves like planks, diamond pushups, or pike pushups for a complete upper body workout.

Final Thoughts

If you’re tired of your usual pushup routine and want to build serious upper body strength with Russian pushups, now’s the time to try them out. They’re challenging, effective, and will leave your muscles burning in the best way possible. Whether you're a calisthenics enthusiast or just looking to spice up your bodyweight workouts, Russian pushups are a powerhouse move that delivers real results.