How to do the Kneeling Push-up (male)
Kneeling Push-up (male) is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Kneeling Push-up (male) demonstration · © GymiaFit
Kneeling Push-up (male) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kneeling Push-up (male) step by step
- 1Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
- 2Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
- 3Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 4Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Kneeling Push-up (male) — questions
What muscles does the Kneeling Push-up (male) work?
The Kneeling Push-up (male) primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Kneeling Push-up (male)?
None — the Kneeling Push-up (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Kneeling Push-up (male) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kneeling Push-up (male)?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kneeling Push-up (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.