Kneeling Push-Up
UpdatedBuild upper body strength with kneeling push-ups! A modified exercise perfect for beginners to gain stability.
The Kneeling Push-Up is a compound exercise that mainly works the triceps and chest, with help from the back. No equipment needed: it uses just your bodyweight.
Kneeling Push-Up Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Kneeling Push-Up Variations and Alternatives
How to do the Kneeling Push-Up
Exercise Classified as Strength. Intended for active Beginners to build strength.
Start by kneeling on a comfortable surface, with your hands placed shoulder-width apart on the floor directly in line with your shoulders.
Extend your legs behind you, keeping your knees on the ground and crossing your feet in the air.
Engage your core and keep your body in a straight line from your head to your knees.
Lower your body towards the ground by bending your elbows, keeping them tucked in close to your body.
Go down until your chest is just above the floor, as shown in the second image.
Push through your hands, extending your arms to return to the starting position.
Keep your movements controlled and avoid locking your elbows at the top of the movement.
Perform the desired number of repetitions, maintaining proper form throughout the exercise.
Kneeling push-ups provide an effective modification to the standard push-up for beginners or individuals who need a less intense option. They help in building upper body strength and stability.
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Kneeling Push-Up FAQs
What muscles does the Kneeling Push-Up work?
The Kneeling Push-Up mainly works the triceps and chest, with help from the back. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Kneeling Push-Up?
None. The Kneeling Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling 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 Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Bear Push-Up, Bodyweight Kneeling Push-Up Row and Bodyweight Kneeling Tricep Extension.
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