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

Uneven push-up

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

MediumUpper chest

About this exercise

Uneven pushups are the first advanced pushup variation transitioning from double-arm to single-arm techniques. Using a basketball (or a similar object) under one hand enhances stability and engages the rotator cuff muscles, preparing them for more challenging exercises. A basketball is preferred for its size and grip, though other sturdy balls can be used.

How to Perform

Start Position 
- Begin in a classic pushup position with feet together and your body aligned from head to heels.  
- Place one hand on the floor and the other on a basketball, both directly below your shoulders.  

Find Balance 
- Distribute your weight evenly between both hands. This may take practice to achieve stability.  

Lowering Phase 
- Bend your elbows and shoulders, lowering your chest until it touches the hand on the basketball.  

Pause and Return 
- Pause briefly at the bottom, then push back to the starting position.  

Repeat 
- Perform for the desired number of repetitions.  

Muscle Activation

Primary
Upper chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Uneven push-up

The Uneven 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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