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

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Uneven Push up:

An uneven pushup is an advanced variation of the basic pushup, providing a more rigorous workout.

How to Do an Uneven Pushup

1. When you do an uneven pushup, you’re fooling the body to go low enough.
2. Assume the pushup position with one hand on the object and the other hand on the ground. Your hands should be about 12 inches apart. Keep your feet together. Tilt your head up, maintaining a straight focus and tightening your abdominal muscles.
3. Breathe in through your mouth as you lower your body. Breathe out on your way back up.
4. When you reach muscle fatigue, bring your rear end up into the air and bend your knees slightly to rest. Straighten back out to resume the pushups.
5. Switch sides by placing your other hand on the object. By doing uneven pushups, you're working your pectorals, deltoids, and triceps. When you return to doing normal pushups, your form should improve.



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