Push-Up Matrix: Regular, Staggered
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Upper Body Strength
Push Variations
Core Stability
Functional Strength
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Bodyweight
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Intermediate
Overview
The Push-Up Matrix adds variety and challenge to a classic movement by shifting hand positions throughout the set. This matrix includes a standard push-up, followed by staggered push-ups with one hand forward and the other back, then alternating. This variation introduces asymmetrical loading, increasing demand on the chest, shoulders, triceps, and core for stability and strength development.
Muscles Worked
PRIMARY:
Pectoralis major
Triceps brachii
Anterior deltoids
SECONDARY:
Serratus anterior
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Start in a standard push-up position with hands directly under shoulders, core engaged, and legs extended.
Perform the prescribed number of regular push-ups, maintaining a straight line from head to heels.
Shift your right hand forward and your left hand slightly back into a staggered stance. Perform the prescribed number of push-ups in this position.
Switch hand positions, bringing your left hand forward and your right hand slightly back, then perform the prescribed number of push-ups on this side.
Maintain core tension and avoid torso rotation throughout the entire matrix.
Benefits
Increases upper body strength with varied loading patterns
Challenges unilateral stability and shoulder control
Improves core engagement to resist rotation
Breaks monotony and increases complexity in bodyweight training
COACHING CUES
Lock your ribs down-core stays tight
Lead with your chest, not your chin
Drive the floor away and stay strong through the full range
Minimize torso twist when switching to staggered positions
Notes
The Push-Up Matrix challenges the pushing muscles in multiple planes and positions while reinforcing core stability and anti-rotation strength. It’s an ideal progression for bodyweight strength, conditioning circuits, and anyone looking to improve upper body control in both symmetrical and asymmetrical patterns.