Kneeling Push Up
Complete guide to Kneeling Push Up. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Kneeling Push Up
Get down on your knees and place your hands on the floor slightly wider than shoulder-width apart.
Your body should be in a straight line from your knees to your head.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbows.
Push through your palms to press yourself back up, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |