Staggered push-up

The staggered push-up is a variation of the push-up exercise where your hand position is staggered, with one hand forward and one back. It targets the same muscles as a traditional push-up, including the chest, triceps, and shoulders, but is more difficult to the rear arm and core.


  1. Greater muscular challenge to the rear arm than standard push-ups
  2. Excellent build-up to single-arm push-up variations
  3. Serious core challenge

Staggered push-up Images


Staggered push-up Instructions

Staggered push-up muscle diagram
  1. 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.
  2. Initiate the movement by flexing the elbows, lowering your torso to the ground. Do not allow your hips to rise or to sag.
  3. Pause at the bottom of the motion, and then extend at the elbows to return to the starting position.
  4. At the completion of this set, reverse your hand position for the next round.