Home Gym ExercisesUneven Push-up
(4.40)
through 5 votes
through 5 votes
| muscles: | Pectoralis Major , Serratus Anterior , Deltoids |
|---|---|
| auxiliary muscles: | Triceps , Hand Extensors , Trapezius , Rectus Abdominis , Obliques |
| required: | Dumbbell or Stool or Kettlebell or Drink Crate or Medicin Ball |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (17) |
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
- to ease up the exercise, do it on knees
- to impede it, use two balls of different size, one below each of your hands