Kneeling Staggered Push-up
Start in a kneeling position with one hand positioned slightly forward and the other hand back, creating a staggered stance. Engage your core and maintain a straight line from your head to your knees.
Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push back up to the starting position.
- Begin in the staggered kneeling position.
- Lower your body towards the floor.
- Push back up to the starting position.
How to perform the Kneeling Staggered Push-up
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling Staggered Push-up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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