Side Kneeling Push-Up
Strengthen your core & upper body with Side Kneeling Push-Ups! A modified push-up that's easier on the wrists, but still challenging.
The Side Kneeling Push-Up mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side Kneeling Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Side Kneeling Push-Up Variations and Alternatives
How to do the Side Kneeling Push-Up
Begin by kneeling on the ground. Turn your body to one side, stacking your feet and placing one hand on the ground with your arm straight. Your other hand should be resting on the side of your thigh.
Place your supporting hand such that it is directly below your shoulder for proper alignment.
Keep your body in a straight line from your head to your knees, bracing your core muscles.
Slowly lower your body by bending your elbow, keeping your torso aligned and maintaining balance on your side. Lower down until your chest is just above the ground.
Pause briefly at the bottom of the movement, and then press back up to the starting position by extending your arm, still keeping your body straight and core tight.
Perform the desired number of repetitions before switching sides and repeating the exercise with the other arm.
Ensure that you maintain proper form throughout the exercise to avoid unnecessary strain on the shoulder and to fully engage the target muscles.
---
Side Kneeling Push-Up FAQs
What muscles does the Side Kneeling Push-Up work?
The Side Kneeling Push-Up 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 Side Kneeling Push-Up?
None. The Side Kneeling Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Kneeling Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Side Kneeling Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Bodyweight Kneeling Push-Up Row, Bodyweight Kneeling Tricep Extension and Box Decline Kneeling Push-Up.
Training calculators
Work out the numbers behind your training before your next session.