Kneeling Fist Push-Up
Strengthen your chest & triceps with Kneeling Fist Push-Ups! A modified push-up perfect for building upper body strength.
The Kneeling Fist 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 Fist Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Side Shoulder (lateral deltoid); Obliques
Kneeling Fist Push-Up Variations and Alternatives
How to do the Kneeling Fist Push-Up
Classification Overview: This exercise tutorial covers the Kneeling Fist Push Up, which is a strength training exercise targeting primary muscles like the chest (pectoralis) and triceps, as well as secondary muscles including the shoulders (deltoids) and core (abs and obliques). The exercise is performed without any equipment and focuses on repetitions, sets, and rest periods.
Setup & Starting Position: Begin by kneeling on an exercise mat or a soft surface to protect your knees. Form fists with both hands and position them on the mat, slightly wider than shoulder-width apart with knuckles facing down. Stretch your legs back to create a straight line from knees to shoulders.
Execution: Stabilize your body by engaging your core. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly contacts the ground. Push through your fists to extend your arms and elevate your body back to the initial posture. Repeat for the desired number of reps, maintaining proper form.
Additional Tips: Ensure your elbows point back rather than flaring out. Maintain a neutral neck by fixing your gaze downward at the mat. For beginners or those with wrist concerns, start with regular kneeling push-ups to build strength before moving to fist push-ups. Coordination of breathing with movement is crucial—inhale as you lower down and exhale on the push up.
Kneeling Fist Push-Up FAQs
What muscles does the Kneeling Fist Push-Up work?
The Kneeling Fist 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 Fist Push-Up?
None. The Kneeling Fist Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Fist 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 Fist Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Fist Push-Up variations and alternatives?
Similar exercises include the Kneeling Explosive Push-Up, Fist Push-Up, Knee-Tuck Push-Up and Kneeling Clock Push-Up.
Training calculators
Work out the numbers behind your training before your next session.