What is Step Over Push Up?

The Step Over Push Up is a medium-level calisthenics push variation that combines an elevated one-arm push with a lateral hand jump to challenge stability and control. It primarily targets triceps, chest, shoulders, trapezius and glutes while training core tension and anti-rotation strength.

How to Do Step Over Push Up

  1. Set up position: Start in a push-up position with hands under shoulders, one hand on an elevated surface, feet together, PPT (tuck tailbone) and full-body tension.
  2. Lower with control: Lower both elbows with control, keep elbows tucked close to ribs, hips level and shoulders square; descend until chest approaches the floor or comfortable depth.
  3. Pause and drive: Pause briefly at the bottom, then drive through the working arm to extend. Keep core tight and glutes engaged to resist rotation during the push.
  4. Shift hands laterally: Shift hands laterally on the top: explosively push sideways with your top hand and place the opposite hand on the elevated surface, landing softly and stable.
  5. Repeat and switch: Repeat for required reps per side, then switch sides. Maintain tight alignment, stop if pain occurs, and regress if stability or strength is insufficient.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Glutes

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

Required Equipment

Push-Up Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Step Over Push Up?

The Step Over Push Up builds unilateral pressing strength and stability, working triceps, chest, shoulders and upper back while challenging core anti-rotation. It also improves shoulder control, coordination and low-body tension for stronger, more stable push movements.

What common mistakes should I avoid with the Step Over Push Up?

Common mistakes include letting the hips rotate, flaring elbows, uneven weight shift to the elevated hand, poor hand placement, and rushing the hand switch. Fixes: tighten core and glutes, keep elbows tucked, slow the movement, and reset alignment between reps.

How do I progress or regress this exercise?

Regress with standard push-ups, incline push-ups or elevated-hand holds to build stability. Progress by increasing elevation difference, adding a weighted vest, slowing the eccentric, or turning the lateral shift into a more explosive plyometric hand jump.