Kneeling Staggered Push-Up
Target chest & arms with this modified push-up. Staggered hands add intensity & challenge. Great for all levels!
The Kneeling Staggered Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Kneeling Staggered Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Kneeling Staggered Push-Up Variations and Alternatives
How to do the Kneeling Staggered Push-Up
Start in a standard push-up position but drop your knees to the ground to support your lower body.
Stagger your hands by placing one hand slightly forward and the other slightly back from your shoulder line.
Keep your body in a straight line from your knees to your head, engaging your core and glutes to prevent your hips from sagging.
Lower your chest towards the ground by bending your elbows, maintaining a tight core, and keeping your body aligned. Ensure your head is in a neutral position by looking down at the ground.
Lower yourself until your chest is just above the ground, with elbows bending back at about a 45-degree angle from your body.
Push through your palms, straightening your arms, and return to the starting position.
Complete the desired number of repetitions, maintain the staggered hand position or alternate the stagger with each set or repetition as desired.
Remember to perform the exercise with control and use a full range of motion to maximize muscle engagement. Adjust the staggering distance of the hands to find a comfortable position that provides good muscle activation and minimizes joint strain.
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Kneeling Staggered Push-Up FAQs
What muscles does the Kneeling Staggered Push-Up work?
The Kneeling Staggered Push-Up mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Kneeling Staggered Push-Up?
None. The Kneeling Staggered Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Staggered Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Staggered Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Staggered Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Bodyweight Kneeling Push-Up Row, Chest Tap Push-Up and Box Decline Kneeling Push-Up.
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