Kneeling Staggered Push-Up
Description
The kneeling staggered push-up performs a kneeling push-up with one hand placed slightly forward or higher than the other. The asymmetric setup loads each arm differently and builds unilateral chest strength. It is a great beginner step toward archer push-ups.
Equipment Required
Kneeling Staggered Push-Up Instructions
- Get into a kneeling push-up position.
- Place one hand under your shoulder.
- Place the other hand slightly forward or to the side.
- Brace your core and keep your body in a straight line from head to knees.
- Bend your elbows to lower your chest toward the floor.
- The hand that is forward will bear more load.
- Press back up to the top of the push-up.
- Switch hand positions partway through and complete reps on each side.
Kneeling Staggered Push-Up Form & Visual
Kneeling Staggered Push-Up Benefits
- Builds unilateral chest strength
- Beginner archer push-up progression
- No equipment required
- Helps fix chest imbalances
- Builds shoulder stabilizers
- Useful push-up variation
Kneeling Staggered Push-Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Front deltoid
Kneeling Staggered Push-Up Variations & Alternatives
- Archer Push-Up
- Push-Up
- Single-Arm Push-Up
- Diamond Push-Up
