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Chest · Body Weight
Kneeling Push-Up
Kneeling Push-Up is a beginner compound strength exercise that works the pectorals (chest), with the triceps, front shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Front Shoulders
- Core
How to do Kneeling Push-Up
- Kneel on the floor and place your hands slightly wider than shoulder-width.
- Walk your hands forward until your body forms a straight line from head to knees.
- Lower your chest toward the floor by bending your elbows.
- Press back up and repeat.
Form tips
- Keep your hips in line with your body.
- A good step toward full push-ups.
Kneeling Push-Up alternatives
More pectorals exercises
Kneeling Push-Up FAQ
What muscles does Kneeling Push-Up work?
Kneeling Push-Up mainly works the pectorals in the chest. The triceps, front shoulders and core work as secondary muscles.
What equipment do you need for Kneeling Push-Up?
None. Kneeling Push-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Kneeling Push-Up should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kneeling Push-Up good for beginners?
Yes. Kneeling Push-Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Kneeling Push-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kneeling Push-Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Kneeling Push-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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