Male

Kneeling Push-up

Muscles involved

The kneeling push-up is a remarkably versatile movement that can fit seamlessly into almost any part of your workout. If you place it right in your warm-up, it serves as a gentle way to get blood flowing and prime your chest and triceps without draining your energy before heavy lifts. For beginners focused on building foundational strength, making it your main pressing movement allows you to master upper body control using just your own bodyweight. Alternatively, if you are more advanced, this exercise is the perfect option for a finisher at the very end of your chest day. Pushing a high-rep set to fatigue lets you completely exhaust the target muscle fibers safely, ensuring you squeeze every bit of growth out of your session.

How to do it

1. Kneel on the floor and place your hands under your shoulders. 2. Extend your arms, keeping your head, back, and knees aligned. 3. Lower your body by bending your elbows to 90 degrees as you inhale. 4. Push your body upward by extending your elbows as you exhale.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your body straight from head to knees. - Lower your chest towards the floor, keeping your elbows close to your body. - Push with your chest and triceps, not by arching your lower back.