Are you looking for a new challenge to get in better shape for the warmer months?
Then why not attempt the 60 Staggered Push-up Challenge to enhance your body today?
The Staggered Push-up:
This is an advanced exercise since it incorporates more core, shoulder, and triceps stability than the Traditional Push-up, and therefore, this push-up assimilates more strength in your rotator cuffs. Moreover, the “staggered” position of your hands will help in creating more overall strength when performing other push-ups that otherwise start with your hands shoulder-width apart. The Staggered Push-up builds lean muscle in the primary movers of this exercise which are the: anterior and medial deltoid muscles, pectoralis major and pectorals minor muscles, triceps, and gluteus maximus muscle. This push-up can be considered a “moveable plank” since the core is utilized for strength just as much as the upper body is during performance. Correct staggered push-ups should be performed with the upper body, torso, and lower body moving as one unit.
Begin with your arms in a traditional push-up position, but then stagger your hands by moving one upwards about six inches (away from the shoulder), and the other downwards (towards your waist) about six inches, keeping them shoulder-width apart. Your legs are locked, knees and feet are together with your heels up and your body weight forward on your hands, all of which create a more challenging core workout.
Once you rise up from one push-up, continue to execute the next repetition while keeping your core in the neutral spinal position. The optimal goal is to have your gentle nose touch the floor with every repetition. The elbow that is forward should be bent at 90-degrees while your rear elbow is bent at 40-degrees.
Particularly while performing this push-up, it’s vital to maintain the neutral spinal position (top of your shoulders, mid-back, and gluteus maximus muscles are all perfectly aligned together) for engaging optimal core movement muscles. Most importantly, this positioning in your spine encourages more overall strength for your body when performing movement patterns and helps develop optimal posture. Additionally, actively engaging your gluteus maximus muscles helps perform this push-up more easily. It’s crucial that the gluteus maximus muscles are strong because when they are weak, various compensations can occur in the body. Compensations can lead to the over-stressing of certain muscles, which can result in strain or injury. Specifically, muscular imbalances in the pelvis can prevent you from performing and maintaining the neutral spinal position during Staggered Push-ups. Stronger gluteus maximus muscles help prevent muscular imbalances that can occur in the pelvis.