The Crucifix press up, unique bodyweight exercises difficulty rating for one rep – 6 out of 10
Average time taken to master 2 months.
The Crucifix press up is not the most difficult exercise to master but it is still one of the best exercises you can do for overall body control and deltoid strength. Because of the disadvantaged position your shoulders are in when you perform this exercise it still presents quit a challenge but it should not take most people more than a month or two to master.
Method of progression
This exercise requires you to lie on your belly, with your legs straight and your arms in line with your shoulders and completely locked identical to what would be a face down Crucifix position.
From here it is simply a case of pushing your whole body up with your hands so that your chest raises several inches of the floor, hold for a second and then lower back down until your chest virtually touches the floor.
The way to make progress with this exercise could not be easier, just bring your hands closer in towards the shoulders but still with the fingers pointing of to the side as they would be in a Crucifix position and you should find this not much harder that regular two handed press ups.
When you can do 10 reps comfortably simply move your hands further away from your shoulders and build up the reps again. Keep repeating this sequence until you can do them with your arms completely horizontal as they are in a true Crucifix position.
When you push up from the floor keep the muscles of your legs, core and upper body tight and move your whole body in one coordinated effort.
Make sure the floor has some form of protection on it such as the rubber mats used in gyms or if you train at home place a pillow to cushion the impact if you collapse in to a heap which is a real possibility when first practising these.
Looking directly ahead at all times will help keep your body correctly aligned.
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See the bench dip to help with the crucifix press up
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