Kneeling Explosive Push-Up
Build upper body power with Kneeling Explosive Push-Ups! Explode up from kneeling, improving strength and agility. Practice soft landings to protect joints.
The Kneeling Explosive Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Kneeling Explosive Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Kneeling Explosive Push-Up Variations and Alternatives
How to do the Kneeling Explosive Push-Up
Get into a kneeling push-up position with your hands slightly wider than shoulder-width apart and your core engaged.
Bend your elbows to lower your chest smoothly toward the floor in a controlled motion.
Press upward through your hands with explosive force so your palms briefly leave the floor.
Land softly with slightly bent elbows to absorb the impact smoothly.
Immediately transition into the next repetition without pausing at the top.
Kneeling Explosive Push-Up FAQs
What muscles does the Kneeling Explosive Push-Up work?
The Kneeling Explosive Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Explosive Push-Up?
None. The Kneeling Explosive Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Explosive Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Explosive Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Explosive Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Box Decline Kneeling Push-Up, Decline Kneeling Push-Up and Bodyweight Explosive Push-Up.
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