Kneeling Push-Up
Bodyweight horizontal press targeting chest, shoulders, and triceps to build upper body pressing strength; ideal for beginners scaling to full push-ups.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques, Lower Back
Accessory Muscles
Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis
Obliques
3/10Lower Back
3/10Erector Spinae
Glutes
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on the floor or mat with hands slightly wider than shoulders, wrists under shoulders, and body in a straight line from head to knees.
- Engage core and glutes to maintain straight body line.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Lower until chest nears floor or upper arms parallel to ground.
- Exhale and push through palms to straighten arms.
- Squeeze chest at the top.
- Repeat with control.
Coaching Tips
Form Cues
- Keep body straight
- Elbows at 45 degrees
- Core tight
- Head neutral
- Push through palms
Breathing
Inhale during the lowering phase; exhale as you push up while bracing your core.
Tempo
2-1-1
Range of Motion
Lower until chest is just above floor with elbows at 90 degrees; extend arms fully at top without locking elbows.
Safety
Safety Notes
- Use padding under knees for comfort
- Avoid if acute wrist or shoulder pain
- Maintain neutral spine to prevent lower back strain
- Stop if form breaks
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Sagging hips
- Flaring elbows wide
- Arched back
- Using momentum
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Knee discomfort without padding
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension tolerance
Build Up First
- Basic plank hold ability
Also known as
Modified Push-Up, Knee Push-Up, Beginner Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
