Chest / Intermediate / Compound (multi-joint)

Offset Push-Up (One Hand on Ball)

A push-up with one hand on a ball and the other on the floor that loads one side more and adds instability.

At a glance

Primary

Chest, Triceps

Secondary

Front delts, Abs, Obliques, Serratus anterior

Equipment

BOSU ball

Movement pattern

Horizontal push, Anti-rotation (brace)

Level

Intermediate

Type

Chest, Compound (multi-joint), One side at a time, Balance / unstable

Loads the wrist, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Place one hand on the ball and the other on the floor, slightly wider than shoulder width.
2. Extend your legs into a push-up position with your body in a straight line.
3. Lower your chest toward the floor, keeping your hips level.
4. Press back up, then switch the ball hand for the next set.

Tips

• Keep the hips square; do not rotate toward the lower hand.

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