Staggered Arm Knee Push Up | Exercise Illustration

Primary muscles: Chest
Secondary muscles: Shoulders, triceps, biceps, arms
Equipment: No equipment

STAGGERED ARM KNEE PUSH UP INSTRUCTIONS

1. Place your knees on the floor and your hands staggered, with one being higher than the other and slightly wider than shoulder width apart.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Pause, push back up and then reverse your hand position.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core, maintain your spine neutral and keep your head, hips and torso in line. Inhale as you lower the chest, pause for 1 or 2 seconds and exhale as you extend your arms and push back to the starting position.

EXERCISE BENEFITS

The staggered arm knee push up is an upper body strengthening exercise that works your chest, shoulders and arms. This move also helps to engage your core and improves your stability.

DEMONSTRATION

SETS AND REPS

Practice doing knee push ups first and, once you’re comfortable with your form, advance to staggered knee push ups. Complete 2 or 3 sets of 12 to 16 repetitions. If you wish to increase the challenge, advance to staggered push ups.