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Chest · Intermediate

Alternating Plate Push-Up

Asymmetrical push-up alternating which hand is elevated on a stable plate, adding trunk-control and hand-transition demands.

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Alternating Plate Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersAbs

Equipment

Weight Plate

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place a stable weight plate flat on the floor and start in a high plank with one hand on the plate and the other on the floor.
  2. 02Brace your abdomen and glutes so your body remains in a straight line from head to heels.
  3. 03Bend your elbows to lower your chest evenly, then press back to the top without allowing your hips to rotate.
  4. 04At the top, move the floor hand onto the plate and the other hand from the plate to the floor on the opposite side.
  5. 05Perform the next push-up with the other hand elevated and continue alternating sides under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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