PlanWorkouts

Exercise 3211 · REF ZOuKWir

Kneeling Push-Up (male) exercise animation

Kneeling Push-Up (male)

Category
Chest
Equipment
Body Weight
Target
Pectorals

Doing push-ups from the knees shortens the lever arm on the body, which reduces the load on the chest, shoulders, and triceps compared to a full push-up without changing the actual pressing pattern. It's a legitimate way to build toward a full push-up rather than a lesser exercise, since strict form still matters here just as much as in the standard version.

How to Do the Kneeling Push-Up (male)

  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

The Kneeling Push-Up (male) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Kneeling Push-Up (male) work?
The Kneeling Push-Up (male) primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Kneeling Push-Up (male)?
The Kneeling Push-Up (male) is done with no equipment — just body weight.
What's a good alternative to the Kneeling Push-Up (male)?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.