Short answer: The commonly demonstrated Russian push-up lowers like a normal rep, shifts backward onto the forearms, returns forward to the hands and presses up. Exercise names vary, so confirm the version used by your program.
Russian push-ups demand pressing strength, shoulder control and a smooth transition between palms and forearms. They are advanced; rushing the shift can load wrists and elbows abruptly.
Step-by-step movement
Start in a strong plank, lower near the bottom of a push-up, move the body backward until forearms contact the floor, shift forward onto the hands and press. Keep the trunk braced throughout.
Prerequisites and regressions
Own 12–15 standard reps and several plank-to-push-up transitions. Practice the backward shift from the knees or on an incline before linking it to a full repetition.
Technique priorities
Use a smooth horizontal shift rather than dropping onto the elbows. Keep hands planted, avoid excessive elbow flare and reset between reps while learning. A mat can make forearm contact more comfortable.
Programming and safety
Dynamic quality matters more than fatigue. Stop when the return to the hands becomes jerky. If wrists, elbows or shoulders hurt, regress or choose a controlled alternative.
Try 4–6 sets of 2–5 reps after warming up. Rest 90–180 seconds and keep standard push-ups for most of your training volume.
Make skill practice part of a bigger saga
RepSaga turns your reliable push-up sets into battles while advanced variations remain focused, low-rep skill work.
Frequently asked
Are Russian push-ups hard?
Yes. They combine a low push-up position with a dynamic forearm-to-hand transition.
Do all Russian push-ups look the same?
No. The name is used inconsistently, so verify the exact version before following a program.