Lever push-up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lever push-up

Step by step instructions, muscle activation and variants for the Lever push-up.

HardMiddle chest

About this exercise

The lever pushup is a challenging step in the pushup series, nearly as difficult as the one-arm pushup. It positions one arm on a ball away from the body, limiting its ability to provide force, thereby forcing the other arm to do most of the work. This exercise is ideal for building the strength needed to transition into a full one-arm pushup.

How to Perform

Start Position 
- Begin in a pushup position, with your body aligned and feet together.  
- Place one hand flat on the floor directly below your breastbone.  
- Extend your other hand to the side, resting your palm flat on a basketball as far as you can reach while keeping your arm straight.  

Lowering Phase 
- Lower yourself slowly and in control, bringing your chest to within one fist's width of the floor.  
- Allow the basketball to roll further out as you lower yourself.  

Pause and Return 
- Pause briefly at the bottom position.  
- Push yourself back up to the starting position.  

Repeat 
- Perform for the desired number of repetitions. 

Muscle Activation

Primary
Middle chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Lever push-up

The Lever push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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