Weighted Alternating Staggered Push-up
Muscle Groups: Chest
Weighted Alternating Staggered Push-up focuses on Chest, with Abs, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Alternating Staggered Push-up with proper form and technique.
- 1
Begin in a push-up position with your body in a straight line from head to heels, and a weight placed securely on your upper back.
- 2
Stagger your hands by placing one hand slightly forward and the other slightly backward, both wider than shoulder-width apart.
- 3
Lower your chest towards the floor, keeping your elbows tucked slightly and your core engaged.
- 4
Push through your hands to return to the starting position, extending your arms fully.
- 5
Shift your hand position so the opposite hand is now forward and the other is backward.
- 6
Lower your chest towards the floor again, maintaining a straight body line.
- 7
Push back up to the starting position to complete one repetition on the alternate side.
Secondary Muscles
While Weighted Alternating Staggered Push-up primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Alternating Staggered Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Alternating Staggered Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
