Exercise guide
Kneeling Push Up Jump
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
The Kneeling Push Up Jump is an explosive plyometric movement that builds upper body power and reactive strength in the chest, shoulders, and triceps. By reducing the load compared to a full push-up, it allows for maximum velocity and power development with a focus on fast-twitch muscle fiber recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a kneeling plank position with your knees on a soft mat or padded surface.
- Place your hands slightly wider than shoulder-width apart on the floor.
- Engage your core and glutes to create a straight line from your head to your knees.
- Shift your weight forward so your shoulders are positioned directly over your wrists.
How to do it
- Inhale as you lower your chest toward the floor in a controlled manner, keeping your elbows at a 45-degree angle to your torso.
- Exhale forcefully and drive through your palms with maximum speed to launch your upper body upward until your hands leave the floor.
- Land softly with slightly bent elbows to absorb the impact, immediately transitioning into the next repetition.
- Maintain a fast, explosive tempo on the way up and a controlled descent on the way down.
Form checklist
- Keep your core braced to prevent your hips from sagging or your lower back from arching.
- Land with 'soft' elbows; never land with locked joints to avoid impact injury.
- Ensure your hips move down and up in sync with your chest rather than staying hinged back.
- Maintain a neutral neck by looking at a spot about 6 inches in front of your hands.
Pro tips
- Focus on 'pushing the floor away' as fast as possible to maximize power output and muscle fiber recruitment.
- Minimize the 'amortization phase'—the time your hands spend on the ground—to improve reactive strength and elasticity.
Make it harder
- Add a hand clap while in the air to increase the required height and explosive force.
- Perform the movement from a full plank position (on toes) to increase the total load and core demand.
Frequently asked
- What muscles does the kneeling push up jump work?
- The kneeling push up jump primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the kneeling push up jump?
- The kneeling push up jump requires no equipment — just your body weight.
- Is the kneeling push up jump good for beginners?
- The kneeling push up jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.