move of the week: the staggered push-up

move of the week: the staggered push-up

The Staggered Push-Up

This week’s move is a unique play on the standard push-up. In a standard push-up your pectoralis major (chest muscle), triceps, and core are activated. By staggering the placement of your hands, the rectus abdominis (your six-pack) and external obliques (side abs) are further activated due to the additional instability of the move. Throw this move into your normal resistance training program to help improve your push-up ability!

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Step 1: Get into push-up position with left hand a couple of inches below your shoulder and right hand a couple of inches above your shoulder. Make sure your body is in as straight a line as possible. If modification is needed, you may drop to your knees.

push-up, fitness, workout, exerciseStep 2: Bend elbows into push-up, keeping left arm close to your body and right arm out to the side. Tap nose to the ground.

push-up, fitness, workout, exerciseStep 3: Push up and return to starting position.

push-up, fitness, workout, exerciseStep 4: Switch arm positioning so that right arm is a couple of inches below shoulder and left arm is a couple of inches above shoulder.

push-up, fitness, workout, exerciseStep 5: Bend elbows and lower body, tapping nose to the ground.

push-up, fitness, workout, exerciseStep 6: Push back up to starting position.

Recommended number of reps: 10 or more. I suggest completing half of the reps (5 or more) with the first arm position, switch halfway, and finish the set with the other arm position. 

**Apologies for the shadowy photos this week–I took them at the wrong time of day it seems!