Kneeling Push-Up

Muscles worked

Setup

1. Start on all fours on a mat with your hands slightly wider than shoulder-width apart.
2. Walk your knees back until your body forms a straight line from your head to your knees.
3. Tuck your pelvis slightly and engage your core to prevent your lower back from arching.
4. Position your hands so your wrists are directly under your shoulders or slightly outside them.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Continue lowering until your chest is just above the floor, maintaining a controlled 2-second eccentric phase.
3. Exhale as you press firmly through your palms to drive your body back up to the starting position.
4. Lock out your elbows at the top without snapping the joints, and repeat for the desired repetitions.

Form checklist

• Keep your hips in line with your shoulders and knees; do not let them sag or pike upward.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your elbows point diagonally backward rather than flaring out 90 degrees to the sides.
• Keep your core and glutes squeezed throughout the entire set to stabilize the spine.

Pro tips

• Think about 'screwing' your hands into the floor (right hand clockwise, left hand counter-clockwise) to create shoulder stability.
• Focus on pushing the floor away from you rather than just moving your body up and down to maximize pectoral engagement.

Make it harder

• Perform the lowering phase very slowly (4-5 seconds) to increase time under tension.
• Pause for 2 seconds at the bottom of the movement to eliminate momentum and build explosive power.

Frequently asked

What muscles does the kneeling push-up work?

The kneeling push-up primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling push-up?

The kneeling push-up requires no equipment — just your body weight.

Is the kneeling push-up good for beginners?

Yes. The kneeling push-up is a beginner-friendly movement and a strong foundation to build on.

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