Demo & instructions
Staggered Push-Up
Also known as: Offset Push-Up, Uneven Hand Push-Up
Instructions
A push-up with one hand placed forward and the other back, shifting more work onto one side. It is the first step toward one-sided pushing and evens out left-right differences.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Start in a push-up position, then slide one hand forward by about a hand's length and the other back the same amount.
- 2Keep your feet together or slightly apart and brace your trunk.
Execution
- 1Lower your chest toward the floor, keeping the hips square rather than twisting.
- 2Press back up, noticing that the rear hand does more of the work.
- 3Complete all reps, then swap the hand positions and repeat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
