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Chest · Body Weight
Bodyweight Kneeling Push-Up Row
Bodyweight Kneeling Push-Up Row is a beginner compound yoga exercise that works the pectorals (chest), with the shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Back · Latissimus Dorsi, Rhomboids
Secondary muscles
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Bodyweight Kneeling Push-Up Row
- Start in a kneeling push-up position with your hands placed slightly wider than shoulder-width apart and your body on the floor.
- Push up by extending both arms, keeping your knees on the floor. Lift your right hand off the floor, performing a rowing motion by bringing your elbow up towards the ceiling.
- Return your right hand to the floor and lower your body to the starting position.
- Repeat alternating sides for the desired number of repetitions.
Form tips
- Engage your core to maintain stability and prevent your hips from sagging during the push-up and row.
- Keep your movements slow and controlled to maximize muscle activation and avoid injury.
- Focus on a full range of motion in both the push-up and the rowing movement to ensure effectiveness.
Bodyweight Kneeling Push-Up Row alternatives
More pectorals exercises
Bodyweight Kneeling Push-Up Row FAQ
What muscles does Bodyweight Kneeling Push-Up Row work?
Bodyweight Kneeling Push-Up Row mainly works the pectorals in the chest (Pectoralis Major, Triceps Brachii, Latissimus Dorsi and Rhomboids). The shoulders and core work as secondary muscles.
What equipment do you need for Bodyweight Kneeling Push-Up Row?
None. Bodyweight Kneeling Push-Up Row is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Kneeling Push-Up Row should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Kneeling Push-Up Row good for beginners?
Yes. Bodyweight Kneeling Push-Up Row is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Bodyweight Kneeling Push-Up Row burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Bodyweight Kneeling Push-Up Row?
Other exercises for the pectorals include Band Push-Up, Suspension Trainer With Grips Push-Up to Side Plank, Resistance Band Assisted Push-Up and Assisted Weighted Push Up.
For developers
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