Kneeling Wide Hand Push-Up

Kneeling Wide Hand Push-Up

The Kneeling Wide Hand Push-Up is a versatile exercise that targets multiple muscle groups in your upper body. This exercise primarily focuses on building strength in your chest, shoulders, and triceps. By adjusting your hand placement and body position, you can also engage your core and stabilizer muscles for enhanced overall strength and balance. To perform the Kneeling Wide Hand Push-Up, start by kneeling on the ground, ensuring your knees are comfortably apart. Position your hands wider than shoulder-width apart with fingers pointing forward or slightly outward. Maintain a straight line from your head to your knees, engaging your core muscles throughout the movement. While keeping your elbows slightly bent, lower your upper body towards the ground by bending your arms. Aim to bring your chest as close to the ground as possible without touching it. Exhale and push through your palms to extend your arms back to the starting position. Remember to maintain a controlled pace and engage your chest and triceps for maximum benefit. The Kneeling Wide Hand Push-Up is an excellent alternative for individuals who struggle with performing traditional push-ups on their toes. This modified version allows you to focus on building strength while maintaining proper form. As you progress and become more comfortable, you can gradually move towards performing standard push-ups on your toes. By incorporating the Kneeling Wide Hand Push-Up into your workout routine, you can build upper body strength, improve muscular endurance, and work towards achieving a toned and defined upper body. As with any exercise, it's important to listen to your body's limits, start with a weight or intensity level that suits your fitness level, and gradually increase the challenge over time. So, get down on your knees and give this exercise a try!


  • Start by kneeling on the floor with your knees hip-width apart.
  • Place your hands on the floor in front of you, wider than shoulder-width apart.
  • Lower your upper body towards the floor by bending your elbows, while keeping your back straight.
  • Keep your core engaged and maintain a straight line from your head to your knees.
  • Pause for a moment when your chest is a few inches from the floor.
  • Push through your palms to extend your arms and raise your upper body back to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles during the exercise to maintain stability and control.
  • Maintain proper form by keeping your back straight and in alignment with your hips.
  • Breathe deeply and exhale as you push yourself back to the starting position.
  • Start with a modified version by performing the exercise on your knees before progressing to the full version.
  • Adjust the width of your hand placement to target different muscles within your chest and triceps.
  • Control the lowering phase by gradually bringing your chest towards the ground.
  • Challenge yourself by adding a pause at the bottom of the movement to increase time under tension.
  • Focus on quality over quantity, ensuring each repetition is performed with proper technique.
  • Gradually increase the difficulty of the exercise by elevating your feet on an elevated surface.
  • Incorporate variations such as hand placement variations or instability tools like a stability ball to mix up your routine.


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