Kneeling Push Up
Trains the chest, with help from the triceps and shoulders. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Kneeling Push Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Kneeling Push Up trains
Technique
How to do the Kneeling Push Up
- Begin on all fours, then walk your hands forward and lower your hips so your body forms a straight line from your head to your knees. Place your hands slightly wider than shoulder-width apart and cross your ankles behind you.
- Lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your body.
- Pause briefly when your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your core engaged and maintain a straight line from head to knees; avoid sagging or piking your hips.
- Exhale as you push up and inhale as you lower down.
- Use a mat or towel under your knees for comfort.
- Progress to full push-ups once you can complete your repetitions with solid form.
Substitutes
Swap Kneeling Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kneeling Push Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.