Staggered push-up
The staggered push-up is a challenging variation of the classic push-up exercise that targets multiple muscles. It is performed by positioning your hands at different heights, with one hand forward and the other back. This simple adjustment to the regular push-up helps to engage the chest, triceps, and shoulders, while also placing additional strain on the rear arm and core.
The staggered push-up is a great way to increase the intensity of your workout routine. Unlike the traditional push-up, which is typically performed with both hands directly under your shoulders, the staggered push-up requires more balance and stability. This is because the body is forced to remain in an angled position throughout the exercise, making it more difficult to keep your form.
The increased difficulty of the staggered push-up means that it can be used to target specific muscles with greater intensity. The chest, triceps, and shoulders are all engaged during the exercise, but the rear arm and core are also put to work. This can help to build strength and stability in these areas, making it a great choice for those looking to build a stronger and more balanced physique.
The staggered push-up is an effective and versatile exercise that can be used to target multiple muscles. It is slightly more challenging than the traditional push-up, as it requires more balance and stability, but this can help to make your workouts more effective. If youre looking to increase the intensity of your workouts, adding the staggered push-up to your routine is a great way to do so.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The staggered push-up offers a greater muscular challenge to the rear arm than standard push-ups, making it an excellent build-up to single-arm push-up variations.
- The increased difficulty of the staggered push-up requires more balance and stability, helping to build strength and stability in the chest, triceps, shoulders, and core.
- The increased intensity of the staggered push-up makes it an effective and versatile exercise for those looking to add more challenge to their workouts.
- It is also a great way to build a stronger and more balanced physique, as it puts the core and rear arm to work.
Step by Step Instructions For Staggered push-up
- Assume a prone position with your body straight, supported by your extended arms and your toes. Your hands should be outside of shoulder width but staggered, with one being higher than the other. This will be your starting position.
- Initiate the movement by flexing the elbows, lowering your torso to the ground. Do not allow your hips to rise or to sag.
- Pause at the bottom of the motion, and then extend at the elbows to return to the starting position.
- At the completion of this set, reverse your hand position for the next round.
Warm Up Tips
- Warm up your upper body by performing some arm circles and shoulder rolls. This will help to loosen up your shoulders and prepare them for the push-up movement.
- Do a few sets of regular push-ups to warm up your chest, triceps, and shoulders. This will help to activate these muscles and prepare them for the staggered push-up.
- Perform some dynamic stretches for your chest, triceps, and shoulders. This can include exercises like chest stretches, tricep stretches, and shoulder rolls.
- Practice the staggered push-up movement without going all the way down to the ground. This will help to familiarize yourself with the proper form and technique.
- Start with a few sets of staggered push-ups with your hands at the higher position. This will help to activate your chest, triceps, and shoulders, while also challenging your balance and stability.
- After completing a set with your hands at the higher position, switch to the lower position for the next set. This will help to target different muscles and provide a balanced workout for your upper body.
- Take breaks in between sets to rest and recover. This will allow your muscles to recover and prevent fatigue or injury.
- Listen to your body and adjust the intensity of the exercise as needed. If the staggered push-up is too challenging, you can modify it by performing the exercise on your knees
Staggered push-up Safety Tips
- Start with proper form: Make sure your body is in a straight line, supported by your extended arms and toes. Your hands should be outside of shoulder width, with one hand higher than the other.
- Engage your core: Throughout the exercise, focus on keeping your core muscles tight and engaged. This will help to stabilize your body and maintain proper form.
- Control your movement: As you lower your torso to the ground, make sure to keep your hips from rising or sagging. This will ensure that you are targeting the intended muscles and reduce the risk of strain or injury.
- Pause at the bottom: Take a brief pause at the bottom of the motion before extending at the elbows to return to the starting position. This will help to increase the challenge and effectiveness of the exercise.
- Switch hand position: After completing a set, reverse your hand position for the next round. This will ensure that both sides of your body are evenly worked and prevent muscle imbalances.
- Start with proper progression: If you are new to push-ups or find the staggered variation too challenging, start with modified push-ups on your knees or against a wall. Gradually increase the difficulty as you build strength and stability.
- Listen to your body: Pay attention to any pain or discomfort during the exercise. If something doesn’t feel right, stop and consult with a fitness professional or healthcare provider.</
Incorporating Into Other Workouts
To incorporate the staggered push-up into your workouts, you can follow these steps:
1. Start by assuming a prone position with your body straight, supported by your extended arms and toes. Place your hands outside of shoulder width, but staggered, with one hand higher than the other. This will be your starting position.
2. Initiate the movement by flexing your elbows, lowering your torso to the ground. Make sure to keep your hips from rising or sagging during the exercise.
3. Pause at the bottom of the motion, and then extend your elbows to return to the starting position.
4. At the completion of one set, reverse your hand position for the next round. This means that the hand that was higher should now be lower, and vice versa.
You can incorporate staggered push-ups into your workout routine in several ways:
1. Use it as a warm-up exercise: Start your workout with a few sets of staggered push-ups to activate your chest, triceps, shoulders, rear arm, and core muscles.
2. Include it in a circuit training routine: Add staggered push-ups to your circuit workout, performing a set after each round of other exercises. This will help to increase the intensity and challenge of your circuit routine.
3. Use it as a progression exercise: If you're working towards achieving single-arm push-up variations, the staggered push-up is an excellent build-up exercise. Incorporate it into your routine and gradually increase the difficulty by adjusting