Kneeling Push-Up Jump
Build upper body strength & explosive power! This kneeling push-up variation adds a jump for a challenging & effective workout.
The Kneeling Push-Up Jump is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Kneeling Push-Up Jump Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Kneeling Push-Up Jump Variations and Alternatives
How to do the Kneeling Push-Up Jump
Kneeling Push-Up Jump
Positioning:
Start Position: Kneel on the floor with your knees hip-width apart. Place your hands flat on the ground in front of you, slightly wider than shoulder-width apart.
Body Alignment: Your body should form a straight line from your head to your knees. Keep your core engaged and your back flat.
Movement:
Lowering Phase: Bend your elbows to lower your chest toward the ground, keeping your elbows at a 45-degree angle from your body. Go down until your chest is close to the floor.
Push-Up Phase: Press through your hands to push your chest back up to the starting position.
Jump Phase: Once you're back in the kneeling position, explosively push off the ground with your knees and feet, jumping slightly into the air.
Tips:
Ensure your hands stay planted firmly on the ground during the movement.
Keep your movements smooth to avoid straining your shoulders and back.
Start slowly and focus on form before adding speed or height to your jump.
If jumping is too challenging, you can simply rise to a standing position without the jump until you build enough strength.
Repetitions:
Aim for 5-10 repetitions for beginners, and gradually increase as you get stronger.
Kneeling Push-Up Jump FAQs
What muscles does the Kneeling Push-Up Jump work?
The Kneeling Push-Up Jump mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Push-Up Jump?
None. The Kneeling Push-Up Jump is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Push-Up Jump 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 Jump go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Push-Up Jump variations and alternatives?
Similar exercises include the Aztec Push-Up, Bodyweight Kneeling Push-Up Row, Burpee Long Push-Up Jump and Burpee Push-Up.
Training calculators
Work out the numbers behind your training before your next session.