Exercise guide
Knee Push-Up Chest Pullback
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
This beginner-friendly variation combines a push-up with a dynamic row-like motion, targeting the chest and triceps while improving shoulder stability and core anti-rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start on your hands and knees, then walk your hands forward until your body forms a straight line from your head to your knees.
- Place your hands slightly wider than shoulder-width apart with fingers spread for stability.
- Engage your core and tuck your pelvis slightly to prevent your lower back from arching.
How to do it
- Inhale as you lower your chest toward the floor, keeping your elbows at a 45-degree angle to your torso.
- Exhale and push through your palms to return to the starting position.
- At the top of the movement, lift one hand and pull the elbow back toward your hip in a rowing motion while balancing on the other arm.
- Place the hand back down and repeat the push-up, alternating the pullback arm each repetition.
Form checklist
- Keep your hips level and avoid rotating your torso when pulling the arm back.
- Maintain a straight line from your head to your knees throughout the entire set.
- Ensure your chest, not your face, is the first thing to approach the floor.
- Keep your neck neutral by looking at a spot about 6 inches in front of your hands.
Pro tips
- Squeeze the shoulder blade of the pulling arm toward your spine to maximize upper back engagement and shoulder stability.
- Focus on 'pushing the floor away' with the grounded hand during the pullback to activate the serratus anterior.
Make it harder
- Perform the movement from your toes instead of your knees for increased resistance and core demand.
- Add a 2-second pause at the bottom of the push-up to increase time under tension.
Frequently asked
- What muscles does the knee push-up chest pullback work?
- The knee push-up chest pullback primarily targets the pectorals, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the knee push-up chest pullback?
- The knee push-up chest pullback requires no equipment — just your body weight.
- Is the knee push-up chest pullback good for beginners?
- The knee push-up chest pullback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.