Muscle groups

Triceps, Chest, Shoulders, Trapezius, Glutes


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


Required Equipment

Push-Up Bars

Progressions And Regressions

Step Over Push Up