Smart Workout Diary

Kneeling Push-Up

The kneeling push-up is a modified bodyweight push-up performed with the knees on the floor. It primarily trains the chest, triceps, and shoulders while the core helps keep the body aligned. It is useful for building pressing strength and learning controlled push-up technique.

Demonstration

Kneeling Push-Up — demonstration 1
Kneeling Push-Up — demonstration 2

Instructions

  1. Set up: Kneel on the floor and place your hands slightly wider than shoulder width, with your hands under or just ahead of your shoulders.
  2. Align your body: Walk your knees back until your body forms a straight line from your knees through your hips to your head. Brace your abdomen and keep your neck neutral.
  3. Lower with control: Inhale as you bend your elbows and lower your chest toward the floor. Keep your elbows angled roughly 30–45 degrees from your torso.
  4. Press up: Exhale and press through your palms until your elbows are straight without forcefully locking them. Keep your hips from sagging or lifting, then repeat.
Muscle Group
Chest
Other Muscle Groups
Triceps, Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep a long line: Move your chest and hips together rather than letting the lower back sag.
  2. Use a manageable range: Lower only as far as you can while maintaining alignment and shoulder control.
  3. Control the tempo: Lower smoothly and avoid bouncing off the floor.
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