Staggered Push-Up

What is Staggered Push-Up:

The Staggered Push-Up is an advanced variation of the traditional push-up exercise, designed to challenge coordination, stability, and unilateral strength. In this variation, one hand is positioned higher and/or further outside than the other, creating an uneven stance. This dynamic alteration not only targets the chest, shoulders, and triceps but also engages the core and stabilizer muscles more intensely, providing a comprehensive upper body workout.

Key Benefits:

  • Unilateral Strength:: The Staggered Push-Up challenges each arm independently, helping to address muscle imbalances and improve overall strength.
  • Core Engagement: Maintaining balance in the staggered stance requires increased core activation, promoting stability and enhancing core strength.
  • Variability: By altering hand placement, the Staggered Push-Up provides versatility and allows for progressive overload, catering to individuals of all fitness levels training for the one arm push-up.
  • Portable and Equipment-Free: Staggered Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making them accessible to all fitness levels.

Variations:

  • Wide Push-Up: The opposite of decline push-up, and an easier variation of the standard push-up.
  • Archer Push-Up: Involves extending one arm out to the side acting as support while lowering the body with the other arm, providing an intense unilateral chest workout.
  • Incline or Decline Staggered Push-Up: Performing the Staggered Push-Up on an incline or decline surface further challenges stability and increases or decreases the intensity, respectively.
  • Varying Hand Placement: Adjust your hand placement to vary the exercise difficulty.

How to perform Staggered Push-Ups:

  • Starting Position: Assume a plank position with your hands on the ground and feet elevated on a stable surface.
  • Execution: Lower your chest towards the ground, bending your elbows while keeping them close to your body, and then press back up to the starting position fully extending your arms.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Start Gradually: Begin with a moderate hand width difference and gradually increase the challenge as you build strength and stability. This approach allows for progressive overload and reduces the risk of overexertion or injury.
  • Experiment with Hand Placements: Explore different hand placements and surfaces to keep the exercise challenging enough and engaging. Adjusting the position of your hands can target different muscle groups and add variety to your workout routine.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • 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)
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise