Kneeling Push-Up to Hovering Table-Top
Strengthen your core & upper body with this modified push-up. Progress to a hovering table-top for an extra challenge!
The Kneeling Push-Up to Hovering Table-Top is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Push-Up to Hovering Table-Top Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Kneeling Push-Up to Hovering Table-Top Variations and Alternatives
How to do the Kneeling Push-Up to Hovering Table-Top
Kneeling Push-Up to Hovering Table Top
Starting Position:
Begin on your hands and knees. Make sure your hands are directly under your shoulders and your knees are under your hips.
Keep your back straight and gaze slightly ahead of you.
Movement Instructions:
Engage your core by pulling your belly button towards your spine.
Lower your chest towards the floor by bending your elbows, keeping them close to your body (this is the push-up portion). Aim for a 90-degree angle at your elbows.
Once you reach the lowest point, press through your hands to push back up to the starting position.
From the push-up position, transition into the hovering table top position by lifting your knees slightly off the ground while maintaining a flat back. You should be balancing on your hands and toes.
Hold the hovering position for a moment while keeping your core engaged and your body stable.
Lower your knees back to the ground to return to the starting position.
Repeat the movement for your desired number of repetitions.
Tips:
Keep your movements slow and controlled to maintain balance and prevent injury.
Focus on breathing; exhale as you push up and inhale as you lower down.
If you feel any discomfort in your wrists or shoulders, take a break or adjust your form.
Kneeling Push-Up to Hovering Table-Top FAQs
What muscles does the Kneeling Push-Up to Hovering Table-Top work?
The Kneeling Push-Up to Hovering Table-Top mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Push-Up to Hovering Table-Top?
None. The Kneeling Push-Up to Hovering Table-Top is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Push-Up to Hovering Table-Top 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 to Hovering Table-Top go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Push-Up to Hovering Table-Top variations and alternatives?
Similar exercises include the Bear Push-Up, Bodyweight Kneeling Push-Up Row, Child Pose Push-Up and Kneeling Explosive Push-Up.
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