Exercise guide
Explosive Kneeling Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
This variation develops upper body power and rate of force development by reducing the load via a kneeling position, allowing for maximum acceleration. It specifically targets the fast-twitch fibers of the pectorals, deltoids, and triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Kneel on a soft mat with your hands placed slightly wider than shoulder-width apart.
- Shift your hips forward until your body forms a straight line from your head to your knees.
- Engage your core and glutes to maintain a rigid torso and prevent lower back arching.
- Position your shoulders directly over your wrists.
How to do it
- Inhale and lower your chest toward the floor with control, keeping your elbows tucked at a 45-degree angle.
- Exhale explosively as you drive through your palms, pushing with enough force to lift your hands off the floor.
- Land softly with slightly bent elbows to absorb the impact and immediately begin the next descent.
- Maintain a fast, powerful tempo on the way up and a controlled tempo on the way down.
Form checklist
- Keep your spine neutral and avoid letting your hips sag toward the floor.
- Ensure your hands land softly and quietly to protect your joints.
- Keep your head in line with your spine; do not tuck your chin or look up.
- Focus on pushing through the entire palm, not just the heels of the hands.
Pro tips
- Imagine the floor is a hot surface; minimize the time your hands spend in contact with the ground at the bottom.
- Focus on the 'snap' at the start of the concentric phase to maximize power output and muscle recruitment.
Make it harder
- Perform a clap while your hands are in the air to increase the required height and speed.
- Transition into a full plyometric push-up from the toes once your power levels increase.
Frequently asked
- What muscles does the explosive kneeling push up work?
- The explosive kneeling push up primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the explosive kneeling push up?
- The explosive kneeling push up requires no equipment — just your body weight.
- Is the explosive kneeling push up good for beginners?
- The explosive kneeling push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.