Staggered-hands push-up
Chestintermediaterepsno equipment
A push-up with uneven hands: one hand is placed ahead of the other, so the hands are offset front to back instead of side by side. Start with the hands wider than the shoulders, the legs straight and about hip-width apart, then slide one hand forward and the other back before lowering. Do some repetitions with one hand ahead, then switch. The ACE exercise library rates it advanced.
How to do it
- Get into a push-up position with the hands wider than shoulder-width and the legs straight behind you, about hip-width apart. Squeeze the thighs and glutes.
- Move one hand forward and the other back so the hands are uneven; sources suggest an offset of a few inches (6 to 12 inches between the hands in some guides). The farther apart the hands, the harder the exercise.
- Lower the body slowly toward the floor, keeping the back flat and the core braced.
- Press back up to the start. Switch which hand is forward after some repetitions so both sides get equal work.
Muscles worked
Main: chest, triceps
Supporting: shoulders, abs