Alternating Push Up

Muscle Groups Involved

Chest/Pecs - Primary
Delts - Front - Primary
Triceps - Primary

Highlights

Start with a braced core, glutes and quads.
Do not arch your back or look up or bounce at the bottom of the movement.
Touch your chest to your hand at the bottom to get the most out of the exercise.
Alternate sides each repetition.

Description

The Alternating Push Up is a challenging version of the classic push up exercise that biases one side at a time to increase the intensity of the exercise. This version places more emphasis on the triceps and shoulders as it changes the form of the exercise slightly. To perform the Alternating Push Up start in a plank position with your hands placed on the floor, wider than shoulder width apart. Brace your core, quadriceps, and glutes to keep your body rigid during the whole movement. Begin the movement by lowering yourself to one side, bending your elbow but keeping it close to your torso. Lower yourself towards the floor until your hand is close to or touching your chest. Pause briefly in the lowered position before pressing yourself back up to the starting position. Repeat the movement on the opposite side, alternating back and forth for the desired number of repetitions.

Common Mistakes

Do not arch your back or allow it to sag. Do not stick your butt in the air

Do not arch your back or allow it to sag. Do not stick your butt in the air. Do not rest at the bottom of the movement. Do not allow your elbows to flare. Do not keep your arms pressed against your sides. Instead, try to have them go out about 45 degrees from your torso.

Pro Tips

Push through the outer heel of your palm to increase triceps activation. Pu

Push through the outer heel of your palm to increase triceps activation. Push your armpits towards your hips to increase lat activation which will improve strength and protect your shoulders.

Purpose

The Alternative Push Up is a great exercise to increase unilateral strength

The Alternative Push Up is a great exercise to increase unilateral strength, increase the resistance compared to a normal push up and biases the triceps and delts as compared to a standard push up.

Form

Your hand should be at nipple height and your chest should touch your hand

Your hand should be at nipple height and your chest should touch your hand or come close to touching your hand at the bottom of the repetition. You should be centered at the top of the movement.