Staggered Push Up

A push-up variation where one hand is positioned higher or further forward than the other, increasing unilateral chest and shoulder activation.

Instructions

1. Begin in a standard push-up position on your hands and toes.
2. Position one hand slightly forward or higher on a small elevated surface.
3. Keep your body in a straight line from head to heels with your core engaged.
4. Lower your body toward the ground, bending at your elbows.
5. Keep your elbows at approximately 45 degrees from your body.
6. Press back up to the starting position.
7. Complete all repetitions on one side, then switch hand positions and repeat.

Tips

• The elevated or forward hand increases the challenge on the opposite side.
• This variation helps correct muscular imbalances between left and right sides.
• Keep your body straight throughout; don’t allow your hips to sag or rotate.
• Progression can be made by increasing the height difference between hands.
• Ensure the elevated surface is stable and won’t shift during the exercise.