Alternating Staggered Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Alternating Staggered Push-Up Overview: The Alternating Staggered Push-Up is a bodyweight exercise that primarily targets the chest while also engaging the triceps as a secondary muscle. Unlike a standard push-up, one hand is positioned slightly forward while the other is slightly back, creating a staggered stance that increases the challenge on the muscles and improves stability. This exercise strengthens the upper body and core simultaneously, requiring balance and coordination to maintain proper form throughout the movement. It is a compound exercise, meaning it involves multiple joints and muscles working together, and it falls under the push-type force category, emphasizing pressing strength and muscular endurance.
How to Perform
Start in a standard push-up position with your hands directly under your shoulders and your feet hip-width apart.
Move one hand slightly forward and the other slightly backward, creating a staggered hand position.
Engage your core and keep your body in a straight line from head to heels. Avoid sagging your hips or arching your back.
Slowly bend your elbows to lower your chest toward the floor, keeping the staggered hand position stable.
Lower yourself until your chest is just above the floor while maintaining control and tension in your muscles.
Press through your hands to push your body back up to the starting staggered position.
Once at the top, switch the position of your hands so the opposite hand moves forward and the other back.
Repeat the lowering and pressing motion with the new hand position.
Continue alternating sides for the desired number of repetitions, maintaining proper form and steady breathing throughout.
Focus on controlled movements to maximize chest and triceps engagement and to avoid putting stress on your shoulders or wrists.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and body in a straight line to prevent sagging hips or lower back strain.
Focus on controlled movements rather than speed to maximize chest and triceps engagement.
Make sure your hands stay firmly planted and stable during the staggered motion to maintain balance.
Avoid flaring your elbows too wide to reduce shoulder stress and target the chest effectively.
Switch hand positions smoothly to maintain rhythm and prevent unnecessary jerking.
Keep your head neutral, looking slightly ahead, to avoid neck strain.
Breathe in as you lower your body and exhale as you push up for better performance.
Start with smaller ranges of motion if you are a beginner, gradually increasing depth as strength improves.
Ensure your feet remain hip-width apart for stability; don’t let them slide outward or inward.
Engage your triceps intentionally during the push phase to activate secondary muscles efficiently.
How Not to Perform
Do not let your hips sag or raise too high, as this reduces chest and triceps engagement and can strain your lower back.
Avoid flaring your elbows out excessively, which puts unnecessary stress on the shoulders.
Do not move your hands too far apart or too close together, as improper hand placement reduces effectiveness and stability.
Avoid rapid, jerky movements; rushing the exercise wastes energy and decreases muscle activation.
Do not hold your breath; failing to breathe properly reduces performance and increases tension.
Avoid collapsing your shoulders toward your ears; keep them stable and engaged to protect the joints.
Do not twist your torso or rotate your hips; keep your body aligned to focus on chest and triceps.
Avoid locking your elbows forcefully at the top; keep a slight bend to maintain tension in the muscles.
Do not let your head drop or tilt excessively; maintain a neutral neck position.
Avoid neglecting the hand-switching technique; improper switching can reduce coordination and limit muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
