Staggered Push-up

What is Staggered Push-up:

Staggered Push-up is a bodyweight unilateral horizontal pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves assuming a high plank position, placing one arm slightly wider than shoulder-width, and the other arm asymmetric to the other arm, essentially acting as support. This variation introduces a unilateral aspect to the push-up, leading to more advanced variations like the archer push-up and, eventually, the one-arm push-up.

Key Benefits:

  • Size and Strength: Works the pectoralis major and the triceps brachii, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Unilateral Strength: Focuses on one arm at a time, promoting balanced strength development and addressing muscle imbalances.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires heightened core engagement due to the asymmetric distribution of load to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, working the pec major and triceps.
  • Archer Push-up: A unilateral push-up variation involving extending one arm out to the side, acting as support while working primarily with one arm.
  • One-arm Push-up: A unilateral push-up variation involving only one arm at a time.
  • Varying Hand Placement: Adjust your hand placement to vary the engagement of your other arm to adjust the intensity of the exercise.
  • Weighted Staggered Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Staggered Push-ups:

  • Starting Position: Begin in a high plank position with your hands placed unevenly, the working arm placed normally to your sides slightly outside of the shoulder, while the other essentially acts as support. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground, or at least close to it. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Supporting Arm: Feel free to adjust the position and engagement of your supporting arm as needed to adjust the intensity of the movement, eventually leading to either the archer push-up or directly to the one-arm push-up.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise in an inclined position
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Adding resistance - wearing a weight vest or backpack
    • Progressing to a harder variation/exercise