Also known as: staggered push-up, staggered hand pushup, elevated hand push-up, ball push-up, side-step pushup

What is Step Over Push Up?

The Step Over Push Up is a medium-level push variation where you alternate placing one hand on an elevated surface (like a ball) while performing a tight, tucked-elbow push-up. It targets the triceps, chest, shoulders, trapezius and glutes while challenging core stability and anti-rotation control.

How to Do Step Over Push Up

  1. Get into position: Place hands under shoulders, one hand on a ball or elevated surface, feet together and posterior pelvic tilt engaged for a rigid plank position.
  2. Brace your core: Squeeze glutes, draw ribs down, and tighten your core to resist hip rotation before beginning the descent.
  3. Lower with control: Bend both elbows keeping them tucked close to the body and lower until chest is just above the floor or ball, maintaining level hips.
  4. Pause and drive: Pause briefly at the bottom, then press through the working arm to full lockout while keeping the body stable and hips aligned.
  5. Step over switch: At the top, shift weight and hop the hands sideways so the opposite hand lands on the elevated surface, maintaining control and balance.
  6. Repeat for reps: Alternate sides smoothly for the prescribed reps, maintaining tightness, breathing steadily, and stopping if you feel shoulder pain or loss of form.

Muscle Groups

Chest, Glutes, Shoulders, Trapezius, Triceps

Description

Begin in a standard Push Up position, with both hands directly underneath the shoulder, but one arm placed on a basketball or other elevated surface. Feet together, PPT (Tuck Tailbone), whole body engaged.

Bend both arms, keeping the elbow tucked tight to the body, and don't allow them to drift backwards.

Keep your hips and shoulders level, resisting rotation by engaging your whole body, squeezing your glutes, and staying tight throughout the movement.

Pause at the bottom, and drive through the working arm to return to the start, with the arm fully extended. When on top, jump with your arm sideways so you are now placing other arm on the ball or elevated surface.

Repeat for the required amount of repetitions for each side.
Movement Group: Push
Equipment: Push-Up Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Step Over Push Up?

This variation improves unilateral upper-body strength, triceps and chest development, shoulder stability, and anti-rotation core control. It also challenges coordination and increases scapular control compared with standard push-ups.

What common mistakes should I avoid when doing this exercise?

Avoid letting hips rotate, flaring elbows, or collapsing the shoulder on the elevated side. Don’t rush the switch—maintain a tight plank, controlled tempo, and stop if you feel sharp shoulder pain.

How can I progress or regress the Step Over Push Up?

Regress by using a higher elevated surface or performing incline staggered push-ups. Progress by lowering surface height, adding tempo, using push-up bars, or increasing single-arm load and controlled eccentric repetitions.