Kneeling Push-Up
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The Kneeling Push-Up is a bodyweight strength exercise that modifies the traditional push-up by performing it from the knees, reducing upper body load while emphasizing controlled lowering and pressing. Its primary purpose is to build foundational pressing strength and improve muscular endurance. It mainly targets the chest and shoulders, with secondary engagement of the triceps and core, making it ideal for beginners, those recovering from injury, or anyone scaling up to full push-ups.
How to Perform Kneeling Push-Up
- 1Kneel on the floor with your knees hip-width apart and directly under your hips, placing your hands on the ground slightly wider than shoulder-width apart, fingers pointing forward.
- 2Extend your body into a straight line from knees to head, engaging your core by pulling your belly button toward your spine.
- 3Position your elbows at a 45-degree angle from your torso, with shoulders directly over your wrists.
- 4Inhale as you slowly lower your chest toward the floor by bending your elbows, keeping your body straight and elbows flaring out slightly.
- 5Lower until your chest is just above the ground or your elbows reach 90 degrees, maintaining a neutral neck position by looking slightly ahead.
- 6Exhale as you press through your palms to extend your elbows and push your body back to the starting position.
- 7Pause briefly at the top, then repeat for desired reps.
- 8Key form tips: Keep your hips level—avoid sagging or piking; squeeze your glutes and core throughout; common mistakes include flaring elbows too wide (over 45 degrees), arching the lower back, or rushing the descent.