TETSUKneeling Push-Up
The Kneeling Push-Up is a bodyweight exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
pectoralschest
tricepsshoulders
body weight
How to do the Kneeling Push-Up
- Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
- Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
- Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Kneeling Push-Up work?
The Kneeling Push-Up primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Kneeling Push-Up?
None. The Kneeling Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Kneeling Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kneeling Push-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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