Uneven Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Put one hand flat on the floor and the other on a low box, a ball or a stack of books, both about shoulder width.
- Keep the feet wide and the hips square, then lower until the chest reaches the lower hand.
- Press back up driving mostly through the LOW arm, using the raised hand only as much as you need.
- Finish the set, then swap the hands over so both sides get the same work.
FORM TIPS
- Raise the assisting hand higher to make the rep harder, since the higher it is the less of you it can hold. That height is the dial on this movement.
- This is the rung most people mean by an assisted one-arm push up, and it is where the strength for a real one gets built.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
- Obliques
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.