Kneeling Staggered Push-up
Expert Advice
Ensure one hand is slightly forward and the other is back to target different angles of the chest and triceps effectively.
How-to-do Steps
- Begin in a kneeling position with one hand slightly ahead of the other at chest level.
- Lower your body towards the floor, keeping your elbows close to your sides.
- Push back up to the starting position, maintaining the staggered hand placement.
- After completing the set, switch the hand positions and repeat.
Track Kneeling Staggered Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Staggered Push-up primarily targets the Chest, Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Triceps30%
Secondary
Shoulders20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Staggered Push-up work?
Kneeling Staggered Push-up primarily targets the Chest, Triceps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Staggered Push-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Staggered Push-up suitable for beginners?
Yes, Kneeling Staggered Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
