This article will cover how you perform the Staggered Push-Up exercise.
This article will include video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
Staggered Push-Up How to Guide
Step by Step Description
Step 1: Lay face down on the floor. Put the palms of your hands on the ground, put your palms on the outside of your shoulders. Stagger your palms, so one of your palms is higher than the other.
Step 2: Extend your elbows and move to the top push-up position. Your body should form a straight line from your heels to your head. You are now in the starting position for this exercise.
Step 3: Bend your elbows and slowly lower your body towards the floor. Make sure that your hips do not raise or sink. Keep lowering your body until your chest is almost touching the floor and pause.
Step 4: Extend at your elbows to raise your body back up to the starting position. When you have reached the top state alter your hand's position so that the hand that was at the bottom gets placed higher and the hand that was higher gets placed in the bottom position.
Repeat the same motion with your hands in this position to complete one repetition.
The Staggered Push-Up gets rated at a beginner fitness level.
As long as you can do the traditional push-up for five repetitions, you can begin using this lift.
Since this another type of Calisthenics training method you only need your body to be able to perform it.
A weighted Vest is a useful piece of equipment that you can use to keep making this lift harder.
The Primary muscles that get worked by this lift are your Triceps, Pectoralis Major(chest), and the Deltoids(shoulders).
Multiple muscle groups are also involved as synergists when you do this exercise. They are your Serratus Anterior, Latissimus Dorsi, Trapezius, and the Rectus Abdominis.
Benefits From the Staggered Push-Up
Since no equipment is needed this is a useful supplemental exercise for people who do not have access to a gym or for those who are just starting to get into a fitness routine.
Breathe in as you are lowering your chest towards the floor and exhale when you are pushing your body back up to the top of the push-up position.
Use a slow and controlled movement to get the most out of this exercise. Do not rush through your sets.
There are a few modifications you can use with this exercise. Keep your feet close together to put more focus on your core. Another way to increase the amount of work on your core muscles is to place your feet on a bench or chair so that they are more in line with the shoulders.
If you have never tried this lift before try adding it to your training for a couple of months to see for yourself all the benefits it has to offer.