Kneeling Push-Up with Arm Extension
The Kneeling Push-Up with Arm Extension mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Push-Up with Arm Extension Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Kneeling Push-Up with Arm Extension
Setup
Start in a modified plank position on your hands and knees.
Ensure your hands are shoulder-width apart, and your knees are comfortably positioned on a mat.
Engage your core to maintain a straight line from your head to your knees.
Movement
Lowering Phase: Slowly bend your elbows to lower your chest toward the floor, keeping your back straight and core tight.
Extension Phase: Once your chest is near the ground, extend both arms fully forward while keeping your chest low to the mat. Pause briefly.
Return Phase: Bring your hands back underneath your shoulders to return to the bottom of the push-up position.
Pushing Phase: Press through your palms to return to the starting position.
Kneeling Push-Up with Arm Extension FAQs
What muscles does the Kneeling Push-Up with Arm Extension work?
The Kneeling Push-Up with Arm Extension 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 Push-Up with Arm Extension?
None. The Kneeling Push-Up with Arm Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Push-Up with Arm Extension go on?
It belongs on push day in a push/pull/legs routine.
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