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Chest · Body Weight
Rebounder Knee Pushes
Rebounder Knee Pushes is a beginner isolation strength exercise that works the pectorals (chest), with the triceps, shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Shoulders
- Core
How to do Rebounder Knee Pushes
- Kneel beside a rebounder and place your hands on the mat in a kneeling push-up position.
- Lower your chest toward the mat.
- Press up quickly using the rebound of the mat.
- Repeat in a steady rhythm.
Form tips
- Keep a straight line from head to knees.
- Keep your elbows at about 45 degrees.
Rebounder Knee Pushes alternatives
More pectorals exercises
Rebounder Knee Pushes FAQ
What muscles does Rebounder Knee Pushes work?
Rebounder Knee Pushes mainly works the pectorals in the chest. The triceps, shoulders and core work as secondary muscles.
What equipment do you need for Rebounder Knee Pushes?
None. Rebounder Knee Pushes is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Rebounder Knee Pushes should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Rebounder Knee Pushes good for beginners?
Yes. Rebounder Knee Pushes is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Rebounder Knee Pushes burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Rebounder Knee Pushes?
Other exercises for the pectorals include Chest Fly High to Low Resistance Band, Dumbbell Fly Flat Bench Slow, Cable Machine High to Low and Cable Low Fly.
For developers
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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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