Kneeling Push-up (male)
Skip the guesswork: Kneeling Push-up (male) leans on pure bodyweight leverage for pressing power across the chest.
How to do Kneeling Push-up (male)
- Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
- Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
- Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Kneeling Push-up (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Kneeling Push-up (male) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Kneeling Push-up (male)
Swap Kneeling Push-up (male) For
Kneeling Push-up (male) — Frequently Asked Questions
How do you do the Kneeling Push-up (male)?
Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kneeling Push-up (male) work?
The Kneeling Push-up (male) primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Kneeling Push-up (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kneeling Push-up (male) good for beginners?
Yes. The Kneeling Push-up (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Kneeling Push-up (male)?
Try the Dumbbell Flyes, Cable Crossover or the Pec Deck Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
