Kneeling Push Up To Hovering Table Top

Muscles worked

Setup

1. Begin in a modified push-up position with knees on the floor, hands slightly wider than shoulders, and toes tucked.
2. Engage your core to create a straight line from your head to your knees, avoiding any arch in the lower back.
3. Position your wrists directly under your shoulders and gaze slightly forward.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows to a 45-degree angle.
2. Exhale as you push back up to the starting kneeling position with control.
3. Immediately lift your knees 1-2 inches off the floor into a hovering table top, keeping your shins parallel to the ground.
4. Hold the hover for one second, then gently lower your knees to the floor to begin the next rep.

Form checklist

• Keep knees hovering just an inch or two off the floor; do not lift the hips too high.
• Maintain a flat, 'table top' back throughout the entire knee-lift phase.
• Ensure elbows do not flare out wide during the push-up phase.
• Keep the core braced to prevent the hips from swaying or sagging.

Pro tips

• Imagine pulling your belly button toward your spine before lifting your knees to maximize oblique engagement.
• Actively push through your palms during the hover to engage the serratus anterior and stabilize the shoulders.

Make it harder

• Extend the hovering hold to 5 seconds per rep to increase time under tension for the core and quads.
• Perform a 'hovering' push-up where the knees never touch the ground between reps.

Frequently asked

What muscles does the kneeling push up to hovering table top work?

The kneeling push up to hovering table top primarily targets the pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the kneeling push up to hovering table top?

The kneeling push up to hovering table top requires no equipment — just your body weight.

Is the kneeling push up to hovering table top good for beginners?

The kneeling push up to hovering table top is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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