Staggered Push Up. How-to, proper form and tips

Staggered Push Up icon

The exercise adds movement to the regular push-up bringing additional dynamics to shoulders.

Video demonstration

How to and step by step instructions:

  1. Start in a plank position, arms straight and core engaged.
  2. Move one arm forward, the other one backward.
  3. Bend your elbows while in this unbalanced position, bringing the chest close to the floor.
  4. Extend your arms returning to the starting position.
  5. Swap hand positions, moving forward the back one and vice versa.
  6. Lower your body again without touching the floor.

Hints & tips:

  • Keep the core engaged.
  • The more you move the hands the harder the variation. Exercise is harder than the regular push-up.


  • Exercise is good both for chest and shoulders.

Counting & gamification:

  • Count the number of times you lower the chest.
  • Set a goal for a given period, say workout session, week or month.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Staggered Push Up
  • Staggered Press Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight