Weighted Staggered-hands Push-up
Muscle Groups: Chest
Weighted Staggered-hands 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 Staggered-hands Push-up with proper form and technique.
- 1
Start in a high plank position with your body forming a straight line from head to heels.
- 2
Place one hand a few inches forward of your shoulder and the other hand a few inches back, both hands slightly wider than shoulder-width.
- 3
Have a weight plate placed securely on your upper back.
- 4
Engage your core and glutes to maintain a rigid body throughout the movement.
- 5
Bend your elbows, lowering your chest towards the floor until it is just above the ground.
- 6
Push through your hands and chest to extend your arms and return to the starting high plank position.
- 7
Remember to switch your hand positions for subsequent sets to work both sides evenly.
Secondary Muscles
While Weighted Staggered-hands 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 Staggered-hands 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 Staggered-hands 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.
