Kneeling Knuckle Push-Up

Muscles worked

Setup

1. Kneel on a soft mat with your knees hip-width apart.
2. Place your fists on the floor directly under your shoulders with palms facing each other in a neutral grip.
3. Walk your knees back until your body forms a straight line from your head to your knees.
4. Engage your core and glutes to stabilize your spine and prevent your lower back from arching.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, keeping them tucked at a 45-degree angle from your torso.
2. Lower yourself until your chest is just above the floor, maintaining a controlled 2-second tempo.
3. Exhale and push through your knuckles to return to the starting position with a powerful 1-second ascent.
4. Lock out your elbows at the top without losing core tension.

Form checklist

• Keep your wrists straight and stacked directly under your shoulders to avoid rolling.
• Maintain a straight line from your head to your knees throughout the entire rep.
• Ensure your weight is distributed evenly across the first two knuckles (index and middle).
• Avoid flaring your elbows out wide to protect the shoulder joints.

Pro tips

• Squeeze your shoulder blades together on the way down and spread them apart at the top for full scapular range of motion.
• Focus on 'pushing the floor away' to increase pectoral and serratus anterior activation.

Make it harder

• Transition to a full Knuckle Push-Up by extending your legs and balancing on your toes.
• Add a 3-second pause at the bottom of the movement to eliminate momentum.

Frequently asked

What muscles does the kneeling knuckle push-up work?

The kneeling knuckle push-up primarily targets the pectorals, and also works the abs, deltoids, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kneeling knuckle push-up?

The kneeling knuckle push-up requires no equipment — just your body weight.

Is the kneeling knuckle push-up good for beginners?

Yes. The kneeling knuckle push-up is a beginner-friendly movement and a strong foundation to build on.

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