Kneeling Wide Hand Push Up

Muscles worked

Setup

1. Kneel on a mat with your knees together and feet lifted or resting on the floor.
2. Place your hands on the floor approximately 1.5 times shoulder-width apart.
3. Shift your weight forward until your body forms a straight line from your head to your knees.
4. Engage your core and squeeze your glutes to prevent your hips from sagging.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows, maintaining a controlled 2-second eccentric phase.
2. Lower yourself until your chest is just above the floor or you feel a deep stretch in your pectorals.
3. Exhale and push through your palms to return to the starting position using a powerful 1-second concentric phase.
4. Maintain a slight bend in your elbows at the top to keep tension on the muscles.

Form checklist

• Keep your neck neutral by looking at a spot on the floor 6 inches in front of your hands.
• Ensure your elbows flare out slightly but do not reach a 90-degree angle to protect the shoulder joints.
• Maintain a rigid torso; do not let your lower back arch or your hips pike upward.
• Distribute your weight evenly across the entire palm of your hand.

Pro tips

• To maximize chest activation, imagine trying to slide your hands toward each other across the floor as you push upward.
• Focus on pulling your shoulder blades together as you descend and spreading them apart as you reach the top of the movement.

Make it harder

• Incorporate a 3-second isometric hold at the bottom of the rep to increase time under tension.
• Perform the movement with your hands on slightly elevated surfaces (like yoga blocks) to increase the range of motion and chest stretch.

Frequently asked

What muscles does the kneeling wide hand push up work?

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

What equipment do you need for the kneeling wide hand push up?

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

Is the kneeling wide hand push up good for beginners?

The kneeling wide hand push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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