How To Do Staggered Push Up

Staggered Push Up is a dynamic variation of the traditional push up and targets the middle and upper regions of the chest, frontal head of the shoulders and the triceps.

Because every rep requires your body to change position, the Staggered Push Up also activates your core muscles to stabilise your upper body. Alternating hand positions require good mind and body coordination.

This is a good exercise for those who want to develop strength and mobility in the upper body.

Staggered Push Up How To

  • Assume the starting position of the traditional push up but keep one arm forward and one arm backward with your feet around hip-width apart.
  • From there, inhale then lower your body until your chest almost touches the floor.
  • Exhale then push up to the starting position. That is one rep.
  • Switch your hand position, and repeat the entire movement.
  • Do as many reps as required by your program.

Form and Technique

Staggered Push Up is an exercise where you need to be precise with your technique to get the most benefit.

Do not rush through the movement and perform each rep deliberately and with purpose.

Keep your elbows moving in an inward direction toward your lats. Tighten your core and push your feet against the floor for better stability.

Variations: Pushups | Clock Push Up

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Staggered Pushup