Exercise Guide

Staggered Push-up

Triceps, Pectoralis Major, Deltoids
Serratus Anterior, Latissimus Dorsi, Trapezius, Rectus Abdominis
rating: Ø 4.23 through 44 votes
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optional:Stool, Seat, Backpack
Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

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
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Related exercise lists:

Triceps, Pecs, Deltoids, Upper Arms, Arms, Chest