Staggered Push Up

How to do it

1. Start in a high plank with one hand level with your shoulder and the other hand further forward, about level with your head.
2. Brace your midsection so your body is a straight line.
3. Lower your chest toward the floor, keeping the hips level.
4. Stop when your chest is just above the floor.
5. Press back up to straight arms, finish the set and switch the hand positions.

Tips

• The lower hand does more of the work, so do equal reps on each side.
• Keep both elbows bending at the same time.

Common mistakes

• Rotating the torso toward the forward hand.
• Letting the hips sag.
• Placing the hands so far apart that the shoulders lose control.

Muscles worked by the Staggered Push Up

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary9%
• Obliques Minor7%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An offset base asks the trunk to resist rotation. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Staggered Push Up alternatives

Same equipment

• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Spiderman Push UpBodyweight
• Push UpBodyweight

Make it easier

• Spiderman Push UpBodyweight
• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight

Frequently asked questions

What muscles does the Staggered Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Staggered Push Up good for beginners?

The Staggered Push Up is rated advanced. If you are new, learn the Spiderman Push Up first and build up from there.

What is a good alternative to the Staggered Push Up?

For example the Archer Push Up, One Arm Push Up and Spiderman Push Up. They train mostly the same muscles.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist