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Exercise Benefits With Proper Form & Technique

Uneven Push-up

through 5 votes
muscles:Pectoralis MajorMuscle, Serratus AnteriorMuscle, DeltoidsMuscle
auxiliary muscles:TricepsMuscle, Hand ExtensorsMuscle, TrapeziusMuscle, Rectus AbdominisMuscle, ObliquesMuscle
required:Dumbbell or Stool or Kettlebell or Drink Crate or Medicin Ball
fitness level:Hard
exercise type:Strength
Variations available (17)
Starting PositionExecution

General and Specifics

  • the uneven push up is a great exercise to improve the stability of the core and to train the upper body
  • additionally, it is a new challenge for your shoulders, because of the bigger range of motion
  • you can use a ball (bosu, medicine or football) a stool, a dumbbell or a convolved towel as a tool
  • if you choose the ball, you increase the level of difficulty, because the ball is not stable, then some more muscles are activated

Starting Position

  • place one palm on the chosen tool
  • position the other one about shoulder width apart on the floor
  • stretch out the legs to the back, so that your toes have contact to the ground
  • the feet are together or slightly opened
  • your body forms a line

Correct Execution

  • brace your body
  • slowly bend the arms as much as possible
  • push yourself up again, without pushing the elbows through completely
  • do not let the hip hang down
  • either do an entire set with the tool at the same side, or change after every rep
  • for a consistent muscle gain, do the same number of reps with every arm

tips for the workout

  1. to ease up the exercise, do it on knees
  2. to impede it, use two balls of different size, one below each of your hands