Kneeling Push Up

Kneeling Push Up is a beginner compound push using bodyweight. It loads Chest.

Why this lift

The Kneeling Push Up is a beginner compound push lift. It primarily loads Chest. Shoulders, Triceps, Abs help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Kneeling Push Ups.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Chest
• Secondary: Shoulders, Triceps, Abs

Setup

• Set bodyweight. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Chest as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Kneeling Push Up as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Kneeling Push Up does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Kneeling Push Up work?

The Kneeling Push Up works Chest (primary), Shoulders, Triceps, Abs (secondary).

What equipment do I need for the Kneeling Push Up?

You need bodyweight.

Is the Kneeling Push Up suitable for beginners?

Yes. The Kneeling Push Up is marked beginner in this catalog. Start lighter than you think and film one set from the side.