Get on your knees with by bending them. This Easy Vegan Red Bean Soup is … [Read More...], Quesadillas are a crowd favorite, and this easy chicken quesadilla … [Read More...], This Mango, Banana & Passion Fruit Smoothie Bowl is a thick blend … [Read More...]. These crunchy carob cookies are gluten-free, sugar-free, and full of … [Read More...], Talk about a diet savior! Walk one hand a step forward from where it usually is. Comments. Join us for the No-Equipment Challenge, a 12-week workout plan that combines different types of training and includes only bodyweight routines! Engage your core, maintain your spine neutral and keep your head, hips and torso in line. Correct staggered push-ups should be performed with the upper body, torso, and lower body moving as one unit. Dumbbell bent over row Copyright © 2020 Spotebi - All rights reserved, Sorry, you have Javascript Disabled! How to: Begin at the top with one hand out farther in front than the other. This move also helps to engage your core and improves your stability. See instructions, Subscribe to our newsletter and receive our. Pause, push back up and then reverse your hand position. Lower down and back up as usual. 4. Dumbbell overhead rainbow The staggered arm knee push up is an upper body strengthening exercise that works your chest, shoulders and arms. Switch which hand is in front with each rep. Staggered Hand And Single Leg Push Up: Last variation too easy? Complete 2 or 3 sets of 12 to 16 repetitions. 2. Secondary muscles: Shoulders, triceps, biceps, arms Start bending your elbows and lower your chest until it’s just above the floor. 2. Push body up until arms are extended. Staggered arm push up Moreover, by pulling-in and squeezing your abs, you protect your lower back and give them a workout. Start bending your elbows and lower your chest until it’s just above the floor. Repeat until the set is complete. Focus on yourself and make your future a healthy one! Bend knees and raise body up off floor by extending arms with body straight. Place your knees on the floor and your hands staggered, with one being higher than the other and slightly wider than shoulder width apart. If you wish to increase the challenge, advance to staggered push ups. Lie prone on floor with hands slightly wider than shoulder width. additionally, it is a preparation for the challenging one-armed push-up, place one hand next to your shoulder as if in the regular push-up, the other one in lower chest height, the hands are a bit wider than shoulder wide away, support yourself with your almost fully stretched out arms, brace the abs and stretch out the legs to the back, bend both arms, until your chest almost touches the ground, the bigger part of your body weight is on the rear hand, push yourself back up again quickly, without stretching out the arms fully, hold the hip up, your body is always in a line, do several reps, then switch the positions of your arms, use a filled backpack or put the feet on a tool to impede it. STAGGERED ARM KNEE PUSH UP INSTRUCTIONS. Your page for more fitness, strength and endurance! Repeat. 1. That’s not only wrong, but it could also get you injured (it’s hard to find quality pics). Execution. Moreover and most importantly, staggered push-ups are a true test of strength, stability, endurance, and power. See how her hips stick out? Practice doing knee push ups first and, once you’re comfortable with your form, advance to staggered knee push ups. 3. If you want an added challenge, opt for a two-point push-up: assume a standard push-up position with wide feet, then raise the opposite hand and leg to … 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. Place your knees on the floor and your hands staggered, with one being higher than the other and slightly wider than shoulder width apart. Keeping body straight and knees bent, lower body to floor by bending arms. Before we start, check the picture above. Dumbbell front raise. To see this page as it is meant to appear, please enable your Javascript! Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Start in a standard push-up position. in opposite to the regular Push-up, the core and shoulders are required more; additionally, it is a preparation for the challenging one-armed push-up; Starting Position. To calculate the number of calories burned doing staggered knee push ups, enter your weight and the duration of the exercise: Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders: 4. 1. Primary muscles: Chest Lean your hands on the floor in front of you, shoulder-… Adjust your routine without losing sight of your health and fitness goals! Staggered push-ups are a tremendous exercise because of the multi-joint and multiple muscle groups they recruit during movement. Try maintaining a straight line from the legs to the neck in any push up you perform. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Now try it balancing on just one leg! knee on the ground; place one hand next to your shoulder as if in the regular push-up, the other one in lower chest height; the hands are a bit wider than shoulder wide away Commit to a healthy new lifestyle and become a premium member of our website. 3. Pause, push back up and then reverse your hand position. Equipment: No equipment.