Staggered-Hand Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Technique

1. Get into a high plank with one hand under the shoulder and the other placed a hand or two forward.
2. Brace the body and lower the chest between the hands, keeping the shoulders level.
3. Press back up to straight arms.
4. Switch which hand is forward each set.

Cues

• Put more weight on the hand that is back and use the forward hand as a helper.
• Keep the hips square to the floor.

Common mistakes

• Twisting the shoulders toward the forward hand.
• Placing the forward hand too far and straining the shoulder.
• Doing only one side per workout.

Alternatives

• Push-Up
• Archer Push-Up