Staggered Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Staggered Push-Up is a bodyweight exercise designed primarily to strengthen the chest while also engaging the shoulders as a secondary muscle group. In this variation, one hand is positioned slightly forward and the other slightly back, creating an uneven load that challenges stability and increases muscle activation across the upper body. It is a compound movement that works multiple joints, including the shoulders, elbows, and engages the core for balance. This exercise improves upper body strength, enhances shoulder stability, and can be performed anywhere without equipment, making it a versatile addition to any strength-training routine.
How to Perform
Begin in a standard push-up stance, but place one hand slightly ahead of your shoulder and the other slightly behind, keeping your feet about hip-width apart for stability.
Tighten your core and maintain a straight line from head to heels throughout the movement.
Inhale as you slowly bend your elbows and lower your chest toward the floor, controlling the descent without letting your hips sag.
Exhale as you press through your palms to lift your body back to the starting position, keeping tension in the chest and shoulders. This completes one repetition.
Swap the positions of your hands so that the other hand is forward and the opposite hand is back.
Repeat the movement for the number of repetitions specified in your training plan, focusing on controlled motion and proper form for maximum upper-body engagement.
★ 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 from head to heels to prevent sagging or arching.
Place your hands firmly on the ground to distribute weight evenly and avoid wrist strain.
Move slowly and deliberately, focusing on muscle engagement rather than speed.
Avoid flaring your elbows too wide; keep them at a comfortable angle to protect shoulders.
Engage your chest and shoulders consciously on the upward push for better activation.
Maintain steady breathing—inhale while lowering, exhale while pushing up.
Switch hand positions each set to ensure balanced strength development.
Don’t overextend your range of motion; lower your chest only as far as your strength and shoulder mobility safely allow.
How Not to Perform
Don’t let your hips sag or lift too high; it shifts tension away from the chest and shoulders and can strain your lower back.
Avoid flaring your elbows out excessively; this can stress your shoulder joints and reduce chest engagement.
Don’t bounce off the floor or use momentum—control both lowering and pushing phases to fully activate muscles.
Avoid placing your hands too far forward or backward beyond comfort, which can cause wrist or shoulder strain.
Don’t hold your breath; failing to breathe properly reduces performance and muscle efficiency.
Avoid twisting your torso; keep your shoulders and hips aligned to target the chest evenly.
Don’t rush through repetitions; fast, uncontrolled reps waste energy and reduce muscle activation.
Avoid locking your elbows at the top; maintain a slight bend to protect joints and keep tension in the muscles.
Don’t neglect alternating hand positions; focusing on one side repeatedly can create strength imbalances.
Avoid ignoring wrist discomfort; use a slight hand angle or supportive surface if needed to prevent strain.
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.
