How To

1 Kneel on your hands and knees, lift your arms and place your hands shoulder-width apart on the floor. Make sure your shoulder joints are in line with your hands. Keep your arms straight for your starting position.
2 Lean forward so that you're resting on the tops of your knees.
3 Bend at your elbows, bringing your head to your hands.
4 Push up to fully extend your arms and to return to the starting position.

Muscle Worked in How to Do Kneeling Push-Ups

Primary Muscles

Chest Your chest helps you move your arms across your body and up and down while stabilizing the shoulders
Shoulders Your shoulders are ball-and-socket joints which connect your arms to your torso
Triceps The triceps are the muscles on the backs of your upper arms

Secondary Muscles

Abs "Abs" refers to your abdominal muscles, which sit at the front of your trunk between your ribcage and pelvis
Forearms The forearms help you grip objects and move your hands, wrists and fingers
Lats Your latissimus dorsi, also called the "lats," help you to move your arms and keep your shoulders stable.

Pro Tips

  • Don’t hike your hips up into the air. This prevents you from keeping your body in a straight line.
  • Similarly, don’t let your hips sag or droop down towards the ground. This puts strain on your hip flexors.
  • Make sure you can bring your chest as low to the ground as possible. Focus on getting a full range of motion before increasing your number of repetitions.
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  • Kneeling push-ups can help you build more upper body strength.
  • This exercise can help stabilize your core.
  • By working on kneeling push-ups, you can help get better body harmony and improve your body composition.
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Common Mistakes

  • One common mistake is letting your elbows flare too far out to the sides during kneeling push-ups. Keep the elbows tucked in so that they point backward. Your upper arms should be at a 45-degree angle with your torso.
  • Not going down far enough is common for people who are new to push-ups. Ensure you are bringing your chest almost to the ground in the “down” part of your push-up.
  • Keep your hands directly under your shoulders. Make sure you do not bring your hands too far forward or out to the side. To learn more about kneeling push-up hand positioning, read Effect of the Push-Up Exercise at Different Palmar Width.
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Warm Up & Cool Down

Try a cross-body shoulder stretch to warm up your shoulder muscles for push-ups. This stretch involves pulling the arm laterally across your body to stretch out your shoulders and upper back. Warm Up Before Barbell Squat
1 Pull one arm across the body with the other to stretch your shoulder.
2 Hold for 10 seconds or as needed.
3 Repeat on the other side.
Cool Down After Barbell Squat This cool-down is essential after your workout. If you did kneeling push-ups in your workout try this child’s pose stretch:
1 Start on all fours, then sit back on your heels with your arms extended in front of you.
2 Rest your forehead resting on the floor. You can use a yoga mat if this feels more comfortable.
3 Hold the stretch for 30 seconds or as long as you need.


Is 20 push-ups good?
If you are new to push-ups a set of 20 is a good starting point to build up your capacity and muscular endurance.
What benefits do push-ups have?
Kneeling or traditional push-ups can help your cardiovascular health. A 2019 study on Push-up Exercise Capacity found that men who were able to complete more than 40 push-ups were at significantly less risk of cardiovascular events.
Why are kneeling push-ups so hard?
If you find a kneeling push-up variation difficult, you may lack upper body strength. Continue to perform exercises that strengthen your upper body and core muscles. Start with a kneeling plank position and wall push-ups. These moves should help prepare you for kneeling push-ups.