Bodyweight

Kneeling Push Up

Kneeling Push Up is a novice-friendly upper body exercise that targets the arms, chest, and shoulders while engaging the core. It enhances overall body strength, stability, and prepares for full push ups.
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Kneeling Push Up instructions
Step-by-step instructions
1
Start by placing a mat on the floor to cushion your knees.
2
Kneel down and place your hands on the mat, slightly wider than your shoulders. Your body should form a straight line from your head to your knees.
3
Lower yourself by bending your elbows until your chest is nearly touching the mat.
4
Push your body back up until your arms are fully extended. This is one rep.
5
Avoid arching your back or sticking your butt in the air during the exercise. Repeat for the programmed number of reps.
Start by placing a mat on the floor to cushion your knees.
Kneel down and place your hands on the mat, slightly wider than your shoulders. Your body should form a straight line from your head to your knees.
Lower yourself by bending your elbows until your chest is nearly touching the mat.
Push your body back up until your arms are fully extended. This is one rep.
Avoid arching your back or sticking your butt in the air during the exercise. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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