Beginner
KNEELING PUSH-UP (MALE)
Chest
Body Part
Pectorals
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
2
Step:2 Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
3
Step:3 Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
4
Step:4 Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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