# Kettlebell Crossover Push-Up

A push-up with one hand on an upright kettlebell and the other flat on the floor, switching hands on the kettlebell after every rep. The uneven hand height shifts more of the work to one side, training the chest, triceps and front delts while the trunk resists twisting.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-walkover-pushup/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-offset-push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 8/10
- Front delts: 6/10
- Serratus anterior: 4/10
- Rotator Cuff: 4/10

## How to do the Kettlebell Crossover Push-Up

1. Plank with one hand on the kettlebell, one on the floor.
2. Your body should form a straight line from head to heels.
3. Bend your elbows to lower your chest toward the floor.
4. Push back up, then move across so the other hand is on the kettlebell.

### Full technique — 7 steps

1. Stand a kettlebell upright on the floor and set up in a high plank beside it.
2. Place one hand on top of the kettlebell and the other flat on the floor, slightly wider than shoulder width.
3. Straighten your legs and form a straight line from head to heels.
4. Tighten your stomach, squeeze your glutes, and keep your hips level.
5. Bend your elbows and lower your body as one unit until your chest nears the floor.
6. Press through your palms until your elbows are fully extended.
7. After each rep, move the raised hand to the floor beyond the kettlebell and place the other hand on top of it.

## Common mistakes

- Hips sagging below the shoulders
- Twisting the torso toward the floor hand
- Elbows flaring straight out
- Stopping short of full depth
- Kettlebell rocking under the hand

## Form cues

- Body moves as one
- Keep hips level
- Press through the palms
- Keep elbows angled back
- Keep wrists straight

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Three Legged Chaturanga](https://seto.fit/exercises/three-legged-chaturanga/), [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/), [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- **This exercise: Kettlebell Crossover Push-Up — 68% of bodyweight**
- Harder: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/) — 78% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Kettlebell Crossover Push-Up work?

Primary: Mid chest 9/10, Triceps 8/10. Also works: Front delts 6/10, Serratus anterior 4/10, Rotator Cuff 4/10.

### When should I do the Kettlebell Crossover Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Kettlebell Crossover Push-Up?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Crossover Push-Up?

No equipment: Three Legged Chaturanga, Side to Side Push-Up. Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up.

### What is an easier version of the Kettlebell Crossover Push-Up?

Close Grip Knee Push-Up (53% of bodyweight), Cobra Push-Up (40% of bodyweight).

### What is a harder version of the Kettlebell Crossover Push-Up?

Suspension Trainer Push-Up with Rotation (78% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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