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Exercise Benefits With Proper Form & Technique

Staggered Push-up

through 23 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
synergists:Serratus AnteriorMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Rectus AbdominisMuscle
required:Doable Without Equipment And Weights
optional:Stool, Seat, Backpack
fitness level:Hard
exercise type:Strength
Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

  • in opposite to the regular Push-up, the core and shoulders are required more
  • additionally, it is a preparation for the challenging one-armed push-up

Starting Position

  • knee on the ground
  • place one hand next to your shoulder as if in the regular push-up, the other one in lower chest height
  • the hands are a bit wider than shoulder wide away
  • support yourself with your almost fully stretched out arms
  • brace the abs and stretch out the legs to the back
  • your body is in a line now

Correct Execution

  • bend both arms, until your chest almost touches the ground
  • the bigger part of your body weight is on the rear hand
  • push yourself back up again quickly, without stretching out the arms fully
  • hold the hip up, your body is always in a line
  • do several reps, then switch the positions of your arms


  • do it on your knees to make is easier
  • use a filled backpack or put the feet on a tool to impede it