Asymmetrical Push Up | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Shoulders, abs, arms
Equipment: No equipment

ASYMMETRICAL PUSH UP INSTRUCTIONS

1. Start in a push up position with your legs extended back and the hands below the shoulders.
2. Place your left forearm on the mat, with the elbow directly under the shoulder, and start bending your right elbow until your chest is just above the floor.
3. Push back to the starting position, repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Maintain a neutral spine, engage your core muscles and keep your head in line with your torso, and your torso in line with your hips. Breathe in as you lower your chest, and breathe out as you push back up.

EXERCISE BENEFITS

The asymmetrical push up is a modified version of the regular push up, that creates an element of instability, forcing you to engage your core to a greater degree. This exercise also strengthens your chest, shoulders and back, and helps to sculpt your upper body.

DEMONSTRATION

SETS AND REPS

Start with knee push ups or regular push ups and, once you’ve acquired proper exercise form, advance to asymmetrical push ups. Do 2 or 3 sets of 10 to 12 repetitions on each side.