Offset Push-Ups

Muscles worked: Chest · Also: Shoulders, Abs & Core, Triceps

Offset Push-Ups are done with one hand on a raised surface and the other on the floor, so each side works against a different load. You switch which hand is raised between sets.

The offset challenges your core as well as your chest, because your body wants to twist toward the lower side. Brace hard against the twist, keep your hips level, and use a low raise until the pattern feels steady.

How to do it

1. Place one hand on a low raised surface and the other on the floor, in a plank with your hips level.
2. Lower your chest with control, bracing hard against the urge to twist toward the lower side.
3. Press back up, keeping your hips level and your body straight.
4. Finish the set, then switch which hand is raised and repeat, so both sides get equal work.
5. Use a low raise until the pattern feels steady — a higher raise makes the twist harder to control.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.