CHEST · BODYWEIGHT
How to do the kneeling push up
The kneeling push up trains your chest, with help from your triceps, shoulders. Here is how to do it with good form.
Step by step
- Get down on your hands and knees.
- Lean forward and position your hands in a comfortable stance.
- Engage your abs and take a breath.
- Descend by bending your elbows.
- Move down until your face is an inch from the floor and pause.
- Press yourself back to the top and exhale.
Muscles worked
| Primary | Chest |
|---|---|
| Secondary | Triceps, Shoulders |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the kneeling push up
- Beginner HIIT Burn3 × 8
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your chest
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