How to Do Kneeling Push-Up: Muscles Worked & Proper Form

Muscles Worked in Kneeling Push-Ups

Primary muscles worked:

• Chest
• Front Deltoid

Secondary muscles worked:

• Triceps
• Abs

How to Do Kneeling Push-Ups

1. Assume the starting position, with hands slightly wider than shoulder width apart.
2. Try to form a straight line from head to knees, and brace your abdomen slightly.
3. Lower yourself as deep as you can, while inhaling.
4. Reverse the motion when you’ve touched the floor, and push yourself up to straight arms again while exhaling.
5. Repeat for reps.

Commentary

This is an easier version of the classic push-up. In regular push-ups on your feet, you lift about 70% of your own body weight, but in kneeling push-ups, you only lift about 55% of your body weight. Therefore, this exercise variation can serve as a useful training tool to increase your strength until you can do regular push-ups.