Push-Up Hand by Hand - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Push-Up Hand by Hand

Step by step instructions, muscle activation and variants for the Push-Up Hand by Hand.

MediumTricepsUpper chest

About this exercise

A lateral push-up variation in which you step your hands one at a time to the side before performing each repetition, shifting your body weight as you travel. The movement builds chest, triceps, and shoulder strength while adding a lateral shift that engages the core and improves coordination.

How to Perform

  • Begin in a high plank position with hands shoulder-width apart and body in a straight line
  • Step your right hand out to the side, then follow with your left hand so both hands are wider than usual
  • Perform one push-up by lowering your chest toward the floor and pressing back up
  • Step your right hand back toward center, then bring your left hand in to return to the starting width
  • Now step your left hand out to the side and follow with your right hand in the opposite direction
  • Perform another push-up, then step back to center
  • Continue traveling side to side for the desired number of repetitions

Muscle Activation

Primary
TricepsUpper chestMiddle chest
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Push-Up Hand by Hand

The Push-Up Hand by Hand 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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