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Kneeling Push-up

Kneeling Push-up

The Kneeling Push-up is a modified version of the classic push-up exercise that is perfect for beginners or individuals who may need to work on building upper body strength. This exercise primarily targets the muscles of the chest, shoulders, and triceps. To perform a Kneeling Push-up, start by getting into a four-point kneeling position with your hands directly under your shoulders and your knees bent so that they are aligned with your hips. Your body should form a straight line from your head to your knees. Engage your core and ensure your back remains flat throughout the movement. Once in position, slowly lower your chest toward the floor by bending your elbows. Keep your elbows close to your body as you lower yourself down. Aim to lower until your chest is just a few inches above the ground. Pause for a moment, then push yourself back up to the starting position by extending your arms. By performing Kneeling Push-ups regularly, you can gradually build strength in your upper body muscles, enhance overall muscle tone, and improve your ability to perform other push-up variations. Remember to focus on maintaining proper form and engaging your core muscles to maximize the benefits of this exercise. If you find the Kneeling Push-up too challenging, you can make it even easier by placing your hands on an elevated platform such as a step or bench. This modification reduces the amount of resistance placed on the upper body muscles, allowing you to perform the exercise with greater ease and comfort. Incorporate the Kneeling Push-up into your workout routine to strengthen your upper body and make progress towards more advanced push-up variations. As with any exercise, remember to listen to your body, progress at your own pace, and consult with a fitness professional if you have any concerns or specific goals in mind. Give it a try and start reaping the benefits of this fantastic exercise!


  • Start by kneeling on the ground with your knees hip-width apart and your toes flexed.
  • Place your hands on the ground with your palms facing down and shoulder-width apart, directly under your shoulders.
  • Extend your legs behind you, so your body forms a straight line from your head to your heels.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Bend your elbows and lower your chest towards the ground, keeping your body in a straight line.
  • Continue to lower yourself until your chest almost touches the ground.
  • Push through your palms and straighten your arms to return to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain stability.
  • Start with a comfortable hand position, making sure your palms are slightly wider than shoulder-width apart.
  • Maintain a straight line from your head to your knees throughout the exercise.
  • Focus on a controlled and slow tempo to enhance muscle activation and prevent joint strain.
  • Gradually increase the depth of your push-up as you gain strength and stability.
  • Keep your elbows close to your body to target the chest and triceps effectively.
  • Breathe out as you push yourself away from the ground and breathe in as you lower your body down.
  • Ensure your wrists and shoulders are aligned properly to minimize the risk of injury.
  • Consider using a mat or towel to cushion your knees during the exercise.
  • Listen to your body and take breaks when needed, but aim to challenge yourself with progressively more difficult variations as you improve.


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