The Kneeling Push-Up is a beginner-friendly variation of the traditional push-up that targets the chest, shoulders, and triceps while providing a scalable option for individuals of all fitness levels. By performing the exercise from a kneeling position, you can reduce the intensity and focus on building upper body strength and endurance. In this comprehensive guide, discover the correct technique, benefits, alternatives, and other details related to the Kneeling Push-Up.

Instructions for Kneeling Push-Up


  1. Position: Kneel on the ground with your knees hip-width apart and your hands placed slightly wider than shoulder-width apart on the ground, fingers facing forward.
  2. Alignment: Ensure your body forms a straight line from your head to your knees, with your core engaged and your spine neutral.


  1. Lowering Phase: Lower your chest towards the ground by bending your elbows, keeping them close to your sides and maintaining a controlled movement.
  2. Pushing Phase: Push your body back up to the starting position by extending your arms fully, exhaling during the effort.
  3. Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.


  • Keep your core engaged and your body in a straight line from head to knees throughout the exercise.
  • Lower your chest towards the ground until your elbows form a 90-degree angle or slightly lower.
  • Focus on controlling the movement and maintaining tension in your chest, shoulders, and triceps.


  1. Upper Body Strength: The Kneeling Push-Up targets the chest, shoulders, and triceps, helping to build strength and muscle endurance in the upper body.
  2. Beginner-Friendly: Ideal for beginners or individuals with limited upper body strength, the kneeling variation provides a less challenging option compared to traditional push-ups.
  3. Joint-Friendly: Performing push-ups from a kneeling position reduces stress on the wrists and shoulders, making it a suitable option for individuals with joint issues or mobility limitations.
  4. Scalability: The kneeling position allows for easier progression or regression of the exercise, making it adaptable for individuals of all fitness levels.
  5. Versatility: The Kneeling Push-Up can be performed anywhere with minimal equipment, making it a convenient bodyweight exercise option for home workouts or on-the-go training.


To add variety to your upper body workout routine, consider these alternative exercises:

  1. Standard Push-Up: Targets similar muscle groups with the hands placed on the ground, providing a challenging bodyweight exercise option.
  2. Incline Push-Up: Elevate your hands on an elevated surface, such as a bench or step, to reduce the intensity and shift more of the workload to the lower body.
  3. Dumbbell Bench Press: Provides a weighted alternative to push-ups, targeting the chest, shoulders, and triceps with adjustable resistance.
  4. Chest Press Machine: Offers a guided movement pattern and controlled resistance, suitable for individuals who prefer machine-based exercises.
  5. Chest Flyes: Focuses on stretching and contracting the chest muscles using dumbbells or a cable machine, promoting muscle definition and development.


Incorporating the Kneeling Push-Up into your workout routine offers a beginner-friendly and effective option for building upper body strength and endurance. Focus on proper form, gradually progress to more challenging variations, and tailor your routine to suit your fitness goals.


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