Kneeling Push-up

The kneeling push-up (male) is a bodyweight exercise targeting the pectorals, with secondary emphasis on the triceps and shoulders. It is performed from a kneeling position, making it a less challenging variation of the standard push-up, suitable for building foundational upper body strength.

Quick Facts

How to Do Kneeling Push-up

Follow these step-by-step instructions to perform Kneeling Push-up with proper form and technique.

1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Kneeling Push-up targets helps you integrate it effectively into your training program.

Benefits of Kneeling Push-up

Incorporating Kneeling Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Kneeling Push-up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Kneeling Push-up build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Kneeling Push-up safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Kneeling Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Kneeling Push-up, track these metrics during your workouts: