Kneeling Push-Up 101 Video Tutorial
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Overview
The Kneeling Push-Up is a bodyweight exercise primarily targeting the chest, with the triceps acting as secondary muscles. It involves starting in a kneeling position, with hands placed slightly wider than shoulder-width apart. The movement requires lowering the body towards the ground while maintaining a straight line from the head to the knees, engaging the core for stability. Once the chest touches the floor, the motion is reversed as you push your body back up to straight arms, exhaling as you rise. This exercise is a modified version of the traditional push-up, making it a great option for building upper body strength, especially for beginners or those needing a less intense variation.
How to Perform
Begin by positioning yourself on the floor, placing your hands slightly wider than shoulder-width apart.
Ensure your body forms a straight line from your head down to your knees, engaging your core lightly to maintain stability.
Slowly lower your body toward the ground, allowing your chest to approach the floor while breathing in.
Once your chest touches the ground, reverse the movement by pushing your body back up, straightening your arms as you exhale.
Continue this motion for the desired number of repetitions, maintaining proper form throughout to maximize efficiency and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hands slightly wider than shoulder-width to target the chest more effectively.
Maintain a straight line from your head to your knees to avoid sagging in the lower back.
Engage your core throughout the movement to provide stability and prevent injury.
Lower your chest slowly toward the ground to maximize the engagement of your chest and triceps.
Don’t rush the movement—focus on controlled reps to ensure proper muscle activation.
Avoid flaring your elbows out too wide; aim for a slight 45-degree angle to protect your shoulders.
Keep your neck in a neutral position by looking slightly ahead, not down.
Exhale while pushing yourself back up to maintain proper breathing rhythm.
Make sure to fully extend your arms at the top to complete the movement and engage the triceps.
If the exercise feels too easy, consider progressing to standard push-ups or adding a pause at the bottom of the movement for increased difficulty.
How Not to Perform
Don’t let your lower back sag – This can lead to unnecessary strain on your spine. Always maintain a straight line from your head to your knees.
Don’t place your hands too close together – This reduces the activation of the chest. Keep your hands slightly wider than shoulder-width for better engagement.
Don’t rush through the movement – Speeding up reduces the time under tension for your muscles and may lead to improper form. Perform the movement slowly and with control.
Don’t flare your elbows too wide – This puts unnecessary stress on the shoulder joints. Keep your elbows at about a 45-degree angle relative to your body.
Don’t let your neck collapse or jut forward – Keep your head in a neutral position by looking slightly ahead, not down, to avoid strain on your neck.
Don’t forget to engage your core – Allowing your abdomen to relax can cause instability, increasing the risk of injury. Engage your core throughout the entire movement.
Don’t stop before your chest touches the floor – Incomplete reps limit the activation of the chest and triceps. Lower yourself fully for maximum muscle engagement.
Don’t forget to breathe properly – Holding your breath can lead to unnecessary tension. Exhale as you push up and inhale as you lower yourself down.
Don’t perform the exercise with bent arms at the top – Avoid stopping with your arms only partially extended. Fully extend your arms to fully activate the triceps.
Don’t use jerky or explosive movements – Jerking your body up or down can cause strain and reduce the focus on the targeted muscles. Move smoothly and steadily to maintain control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
