Chest & Knee Push-Up Pullback
Strengthen chest & core with this push-up variation! Combines push-up with a shoulder blade squeeze for extra back engagement.
The Chest & Knee Push-Up Pullback is a compound exercise that mainly works the chest, shoulders and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Chest & Knee Push-Up Pullback Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Deep Core (transverse abdominis)
Chest & Knee Push-Up Pullback Variations and Alternatives
How to do the Chest & Knee Push-Up Pullback
Begin by getting into a kneeling position on the floor, placing your hands slightly wider than shoulder-width apart. Your knees should be together, and your feet can be crossed in the air for stability.
Keep your body in a straight line from your head to your knees and engage your core.
Lower your body down towards the floor by bending your elbows, maintaining a tight core and keeping your body straight.
Push through your hands to lift your body back up to the starting position, while simultaneously squeezing your shoulder blades together to engage the muscles in your upper back and shoulders.
Hold the chest pullback briefly at the top of the push up before returning to the starting position for the next repetition.
Perform the desired number of reps and sets.
It's important to keep your movements controlled and to focus on form, rather than speed, to maximize the benefits to your chest, shoulders, and triceps, while also providing some core engagement.
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Chest & Knee Push-Up Pullback FAQs
What muscles does the Chest & Knee Push-Up Pullback work?
The Chest & Knee Push-Up Pullback mainly works the chest, shoulders and triceps, with help from the core. The main muscles are the pectoralis major, anterior deltoid and triceps brachii.
What equipment do you need for the Chest & Knee Push-Up Pullback?
None. The Chest & Knee Push-Up Pullback is a bodyweight exercise, so you can do it anywhere.
Is the Chest & Knee Push-Up Pullback 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 Chest & Knee Push-Up Pullback go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest & Knee Push-Up Pullback variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Chest & Back Pull, Kneeling Explosive Push-Up and Knee-Tuck Push-Up.
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