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The Pushups is amazing for the body since it is a compound exercise that activates most muscles.  Primordially, it challenges the chest along with the triceps, shoulders, biceps, but the core muscles are also activated.

A variation of the standard push up is the staggered pushup, which uses a different hand positioning. Staggered pushups are more advanced than standard pushups as they incorporate more core, shoulder, and tricep stability. They demand more strength of the rotator cuffs and build lean muscle in the shoulders, chest, and triceps.

Staggered pushups require and increase core stabilization, as well as the involvement of the glutes which help support the whole muscle chain. For optimal performance of the staggered pushup, it is best to engage all muscles involved simultaneously.


Instead of placing both hands parallel on the floor underneath the shoulders, one hand is placed underneath the shoulder or a little bit higher while the other one is around 6 inches down towards the ribs. After performing one push-up, switch hands forwards and backwards and complete the next one. Keep switching hand positioning in between each repetition.

Keep a neutral spine by aligning the top of your shoulders, mid-back, and glutes together. Draw in your abs and engage the glutes and avoid hyperextending or underextending the back. This spinal position allows for proper core and muscle engagement and overall strength while performing the movement.

The staggered pushup is a wonderful multi-joint whole-body exercise that helps build strength, stability, and a great physique.


In the video, I am performing 22 staggered pushups, as part of #22kill movement (22 pushups a day for 22 day).

Read a little bit more about the purpose of #22kill (Veteran Support aiming to prevent suicide).  I highly encourage you to join the challenge, spread the word about the movement, and invite friends and family to do so as well!

Staggered Pushups - Support Veterans

Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.

Lift, Burn more Fat, Get Stronger, & Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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