X Pushup is the tried and true pushup for all extreme exercise enthusiasts and body weight exercise lovers. This is our bread and butter movement. It is a great whole body exercise and works almost every inch of your body as well as is easily adaptable as you get stronger.
How to do an X Pushup:
Position your feet wider than shoulder width apart. Position your arms wider than shoulder width apart and about a foot in front of you, meaning that your hands will NOT be on the same plane as your chest or head. It will almost be like you are in a Stretch Pushup position. Lower your body down until your nose touches the ground. Push back up. Repeat.
Muscle group worked:
Chest, Back, Arms and whole body
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why an X Pushup works:
The X Pushup works so well because it incorporates almost every muscles in your body. It puts tremendous strain on your upper body but since your legs are separated, it also works the legs.
Once you get stronger, try to extend your arms out further. Don’t bring them closer together though. Keep them out (width) and extend them out (length) as far as you can.
Breath in as you lower yourself down. Breath out as you push back up.