Bodyweight Kneeling Push Up Row

The Bodyweight Kneeling Push Up Row is a compound exercise that targets multiple muscle groups simultaneously, making it an efficient and effective addition to any workout routine. This exercise is perfect for those who want to improve their upper body strength, specifically targeting the chest, shoulders, back, and arms. To perform the Bodyweight Kneeling Push Up Row, you start in a kneeling position with your hands shoulder-width apart and placed on dumbbells or kettlebells, maintaining a neutral spine. From this position, lower your chest towards the ground by bending at the elbows, engaging your chest and triceps muscles. As you push yourself back up, bring one dumbbell or kettlebell towards your side, squeezing your back muscles, and maintaining a stable core. Alternate the rowing arm with each push-up repetition. This exercise not only strengthens and tones your upper body but also engages your core muscles for stability and balance. It can be modified to suit different fitness levels by either performing it on your knees or elevating your hands on a raised surface, such as a bench or step. Moreover, incorporating variations like using a resistance band or performing single-arm rows can add further challenge and variety to your workouts. Remember to focus on proper form and technique throughout the exercise. Exhale as you push yourself up and perform the row, and inhale as you lower your chest towards the ground. Start with a weight that challenges you but allows for good form, gradually increasing the resistance as you become stronger. Aim for 8-12 reps and 2-3 sets, resting for 60-90 seconds between sets. Whether you are working out at home or in the gym, the Bodyweight Kneeling Push Up Row is a versatile exercise that helps build upper body strength, improve posture, and enhance overall fitness levels. Incorporate it into your routine to maximize your training and see impressive results.

Instructions

• Start in a kneeling position with your hands on the ground, shoulder-width apart.
• Extend your legs behind you until your body forms a straight line from head to toe.
• Engage your core, squeeze your glutes, and keep your body in a straight line throughout the movement.
• Lower your chest towards the ground by bending your elbows and keeping them close to your sides.
• At the bottom of the push-up, pause for a second before pressing back up to the starting position.
• Once you reach the starting position, shift your weight to one hand while keeping your body stable.
• Pull your elbow up, driving it back towards your hip, and squeeze your shoulder blade.
• Lower your arm back down to the starting position and repeat the row on the opposite side.
• Continue alternating sides for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the entire exercise for stability and proper form.
• Keep your shoulders down and away from your ears to avoid strain.
• Maintain a neutral spine by avoiding excessive arching or rounding of the back.
• Focus on squeezing your shoulder blades together as you perform the rowing motion.
• Exhale as you push up and row, and inhale as you lower yourself back down.
• Start with a comfortable level of resistance to ensure proper form and gradually increase as you get stronger.
• Ensure your hands are positioned shoulder-width apart to maintain balance and stability.
• Keep your elbows close to your body during the rowing movement to engage the muscles in your upper back.
• Perform the exercise at a controlled pace, focusing on quality repetitions rather than speed.
• Don't forget to stretch and cool down after completing the exercise.