How to do the Uneven Push Up
Primary: Chest.
The uneven push up is a challenging variation of the traditional push up that targets the chest, triceps, shoulders, and core. It involves placing one hand on an elevated surface, creating an imbalance that increases the difficulty and forces the stabilizer muscles to work harder. This exercise helps to improve upper body strength, core stability, and overall functional strength.
Step by step
- 1
Start in a standard push up position with one hand on the floor and the other hand on an elevated surface like a step or a small platform.
- 2
Engage your core and maintain a straight line from your head to your heels.
- 3
Lower your body towards the floor by bending your elbows until your chest almost touches the ground.
- 4
Push back up to the starting position by extending your arms.
Coaching cues
- Ensure your body remains in a straight line throughout the exercise.
- Keep your core engaged to prevent your hips from sagging.
- Perform the exercise slowly and with control to maximize muscle activation and reduce the risk of injury.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Uneven Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Uneven Push Up work?
Primary: Chest.
How many sets and reps of Uneven Push Up should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Uneven Push Up?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Uneven Push Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.