Kneeling Staggered Push-up

The Kneeling Staggered Push-up is an effective upper body exercise that targets the chest, shoulders, and triceps. It is a variation of the traditional push-up, adding an extra challenge to your workout routine. The exercise requires you to start in a kneeling position with one hand placed slightly forward and the other hand placed slightly back, creating a staggered stance. By changing the hand placement, the Kneeling Staggered Push-up increases the demand on your core stability and works different muscles compared to standard push-ups. As you lower your body towards the ground, the chest and triceps are engaged to control the movement. The shoulders also play a significant role in stabilizing your body, contributing to overall upper body strength. Incorporating Kneeling Staggered Push-ups into your fitness routine can help strengthen the muscles of the chest, shoulders, and arms. As with any exercise, it is crucial to maintain proper form to prevent injury and maximize the benefits. Remember to start with a weight that challenges you but allows you to perform the exercise with correct form. Keep your core engaged, maintain a neutral spine, and control the movement throughout. Challenge yourself by gradually increasing the number of repetitions or exploring other push-up variations in the future.

Instructions

• Start by kneeling on the ground with both hands on the floor, shoulder-width apart.
• Extend one leg straight back behind you, keeping the other knee on the ground.
• Lower your chest towards the ground while keeping your core engaged and elbows close to your sides.
• Push through your palms to extend your arms and return to the starting position.
• Repeat the movement for the desired number of repetitions and then switch legs.

Tips & Tricks

• Engage your core muscles by drawing your belly button in towards your spine throughout the movement.
• Keep your back straight and avoid arching or rounding your spine.
• Maintain a neutral neck position by looking at the floor, avoiding strain on your neck.
• Squeeze your glutes (buttocks muscles) to maintain stability and protect your lower back.
• Focus on your breathing by inhaling as you lower yourself down and exhaling as you push back up.
• Gradually increase the number of repetitions and sets as your strength improves.
• Perform the exercise on a stable surface to ensure proper form and prevent injuries.
• Use a comfortable and supportive exercise mat to protect your knees.
• If you find the full push-up challenging, begin with modified knee push-ups until you build enough strength.
• Alternate the leading arm on each repetition to work both sides of your chest and shoulders evenly.