Kneeling Push-Up

Explore kneeling push-up in 3D. Focus: Pectoralis major, Triceps, Anterior deltoid.

Bodyweight · Mat

Setup

Support on hands and knees, keeping shoulders, hips and knees aligned. Lift the lower legs and keep the abdomen braced.

Exercise guide

1. Controlled return

   Keep the body aligned and bend the elbows to lower the chest toward the floor without sagging at the waist.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Push the floor away so chest and hips rise together.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.