# Kneeling Push Up Jump - Canonical: https://fitwill.app/exercise/8504/kneeling-push-up-jump/ - Media ID: 8504 - Primary muscle: Chest - Body part: Chest - Equipment: Body Weight - Video: https://fitwill.app/videos/8504/kneeling-push-up-jump.mp4 ## Description The Kneeling Push Up Jump is a plyometric variation of the kneeling push-up where you push your upper body off the floor explosively so your hands leave the ground, then absorb the landing by lowering back into the next rep. Because your knees stay on the floor, the load on your upper body is reduced compared to a full push-up, but the intent of the push is maximal. That combination makes it one of the best entry points into upper-body plyometric training. This movement primarily trains the chest, with strong contributions from the triceps and front shoulders as they extend the arms forcefully. Your core works to keep a straight line from head to knees, especially at the moment your hands leave and return to the floor. The image shows the exact setup: hands planted slightly wider than shoulder width, knees down with shins lifted and feet relaxed behind you, and the body driven up from the chest. The kneeling position matters for a specific reason. It removes a large share of your body weight from the movement, which lets most people push fast enough to actually get airborne. Plyometric work only develops power when the concentric phase is truly explosive; a slow, grinding push-up with a hop at the end misses the point. Reducing the load is what makes the speed possible. This exercise fits well for beginners progressing toward clap push-ups, for anyone who wants upper-body power without equipment, and for lifters using it as a potentiation drill before heavy pressing. It also serves as a conditioning finisher when performed in short, crisp sets. Executed well, you sink into a partial push-up, reverse the direction violently, extend your arms so your palms clear the floor, land with soft elbows, and flow into the next rep. Keep the range shorter than a full push-up if needed; a powerful half-rep with flight time beats a deep rep with no air. Stop the set when the height of your hops drops noticeably, since slow repetitions stop training power and start training endurance. ## Instructions 1. Kneel on the floor and place your palms flat on the ground slightly wider than shoulder width, fingers pointing forward. 2. Walk your hands forward until your body forms a straight line from your head through your hips to your knees, then lift your shins and feet off the floor so only your knees and hands touch down. 3. Brace your abdominal muscles and squeeze your glutes lightly so your hips do not sag toward the floor. 4. Inhale, then bend your elbows to lower your chest partway toward the floor, about half to two-thirds of a full push-up range. 5. Reverse the movement as fast as possible, driving through your palms and extending your elbows forcefully so your hands lift off the floor. 6. Land with your palms flat and elbows slightly bent to absorb the impact, then immediately lower into the next rep if continuing. 7. Exhale sharply as you explode up; breathe again at the top or during the brief pause between reps. 8. Keep your head neutral and your eyes on the floor just ahead of your hands throughout the flight and landing. 9. Complete your target reps or stop when your hops lose height, then lower your knees fully and shake out your wrists before the next set. ## Tips & Tricks - Think 'push the floor away', not 'jump with your arms' — the height comes from how quickly you reverse the lowering phase, not from how deep you descend. - A common mistake is landing with locked elbows, which sends the impact straight into the joint; keep a small bend in your elbows every time your hands touch down. - If your hips drop and your lower back arches on the landing, shorten the range of the dip before the jump and re-tighten your core between reps. - Spread your fingers and grip the floor to protect your wrists; the impact on landing is the main stress point in this movement. - Turn your hands out slightly or use an exercise mat if wrist extension under impact feels uncomfortable. - Do not let your head drop to meet the floor as you lower; your chest and arms should do the moving while your neck stays in line with your spine. - Quality beats quantity here: five crisp hops with visible air time do more for power than twenty slow reps where your hands barely leave the floor. - Rest 60-90 seconds between sets so each set starts explosive; short rests turn a power drill into a sloppy endurance set. - Warm up your elbows and wrists with a few slow kneeling push-ups before adding the jump element. ## Frequently Asked Questions ### What muscles does the Kneeling Push Up Jump work? The chest is the primary mover, with the triceps and front shoulders driving the explosive arm extension. Your core and hip stabilizers hold the kneeling plank position through takeoff and landing. ### Is the Kneeling Push Up Jump good for beginners? Yes, it is one of the most approachable plyometric push-ups because the knees stay down and reduce the load. Start with small hops and only progress to higher jumps or clap push-ups once landings feel quiet and controlled. ### Why do my hands barely leave the floor? Most likely you are lowering too deep or pushing too slowly, or your knees are bearing too much of your weight. Shorten the dip, focus on reversing direction instantly, and shift slightly more weight into your arms. ### How is this different from a regular kneeling push-up? A kneeling push-up is performed at a controlled tempo with continuous floor contact. The Kneeling Push Up Jump adds an explosive concentric phase so your palms leave the ground, turning it into a power exercise rather than a strength-endurance one. ### Should my knees slide or move during the jump? Keep your knees planted in place as the pivot point for the whole rep. If they slide forward, place them on a mat or slightly reposition your hands so your torso angle stays stable. ### How many reps should I do? Work in sets of 5-8 explosive reps and stop the set the moment your hop height drops. Two to four quality sets are enough for most people, since power training depends on maximum intent on every rep. ### What can I substitute if the jump hurts my wrists? Do fast tempo kneeling push-ups with a quick but floor-bound press, or place your hands on dumbbells or push-up handles to keep your wrists neutral. Both preserve the explosive intent without the landing impact. ### Can I use the Kneeling Push Up Jump before heavy bench pressing? Yes, a few low-volume sets of 3-5 explosive reps work well as an activation drill before pressing. Keep the effort high but stop well short of fatigue so your heavy sets are not affected. ### Is it safe to do this exercise every day? Plyometric work places stress on your elbows, wrists, and shoulders, so two to three sessions per week with rest days in between is a smarter schedule. Daily practice is unnecessary and increases the risk of overuse discomfort.