Bodyweight Kneeling Push Up: Form, Mistakes, Variations

Bodyweight Kneeling Push Up demonstration

To do a bodyweight kneeling push up, pad your knees, place hands under shoulders, keep a straight line from head to knees, and lower with control before pressing back up. It trains the chest most, with triceps and front delts assisting. The most common mistake is letting the hips sit back, so keep your hips forward and ribs down. Progress by adding reps and then move to incline or full push ups when sets stay crisp.

Step-by-step form

Set up: Kneel on a pad and place hands under shoulders.
Brace: Shift hips forward so your body is straight from head to knees.
Initiate: Inhale and set your ribs down.
Main rep path: Lower your chest toward the floor with elbows at 45 degrees.
Hardest point: Pause an inch above the floor without losing line.
Finish: Press up and fully extend elbows without shrugging.
Reset: Re-stack ribs over hips before the next rep.

Who this variation is for

This is a great starting point for anyone building pressing strength or coming back from a break.

Best fit: Beginners learning push up mechanics
Not ideal when: Wrist or shoulder pain flares with pressing
Better option if not ideal: Incline push up with hands elevated

Setup and equipment

Use a pad for comfort and focus on keeping your hips forward, not sitting back.

Setup position: Knees padded, hands under shoulders, hips forward
Equipment setup checks: Stable floor and enough space for full range
Start load/resistance: Bodyweight with a target of 6-10 clean reps
Bracing and breathing plan: Inhale down, exhale up, keep ribs down

Muscles worked and movement pattern

The kneeling push up is a horizontal press with a shorter lever, so it is easier to control. You should feel the chest and triceps working evenly.

Role	Muscles
Primary	Chest
Secondary	Triceps, front delts
Stabilizers	Core, serratus, upper back

At a glance

Variation: Bodyweight
Best for: Learning push up mechanics
Primary muscles: Chest
Equipment: Bodyweight
Difficulty: Beginner
Primary goal: Strength and technique

How to check your form

Hips stay forward, not sitting back.
Hands under shoulders, fingers spread.
Elbows track about 45 degrees.
Chest reaches a consistent bottom point.
Press up without shrugging the shoulders.

Common mistakes and how to fix them

Mistake	Why It Happens	Fix
Hips sit back	Starting position is too far behind knees	Shift forward so head, hips, and knees align.
Short range	Reps are too hard	Reduce reps per set and focus on full range.
Shoulders shrug at the top	Upper traps take over	Press the floor away and keep shoulders down.

What you should feel

At the start of each rep: Straight line from head to knees
During lowering or lengthening: Chest and triceps loading smoothly
During the hardest point: Steady chest work, no shoulder pinch
At lockout or finish: Strong press with relaxed shoulders
If you feel joint pain: Switch to incline push ups with hands elevated

Regressions (Easier Versions)

Incline push up with hands on a bench
Wall push up for very early stages

Progressions (Harder Versions)

Slow 3-second lower on each rep
Incline or full push up once you can do 3 x 12

Alternatives by Equipment

Alternative	When to use it	Why it helps
Incline push up	You need an easier lever	Keeps the same pattern with less load
Push up (bodyweight)	You want the full lever	Direct carryover to standard push ups
Dumbbell bench press	You want adjustable load	Easier to scale strength progress

How many sets and reps to do

Pick a track based on your goal and keep at least one day between harder push sessions.

For Strength

Sets: 3-5
Reps: 4-8
Rest: 2-3 min
Frequency: 2x/week
Progression rule: Add 1 rep per set before moving to incline or full push ups.

For Muscle Growth

Sets: 3-4
Reps: 8-12
Rest: 60-90 sec
Frequency: 2-3x/week
Progression rule: Add reps to the top of the range, then move to a harder variation.

For Skill / Return to Training

Sets: 2-3
Reps: 6-10
Rest: 60-90 sec
Frequency: 2-3x/week
Progression rule: Perfect range and tempo before progressing.

4-week example progression

Week	Sets x reps	Load or difficulty target	Goal
1	3 x 6	Kneeling	Learn stable setup
2	3 x 8	Kneeling	Add smooth reps
3	4 x 6	3-sec lower	Build control
4	4 x 8	3-sec lower	Consolidate strength

Where to put this in your workout

Use kneeling push ups early in upper-body sessions or as part of a warmup. They also work well in circuits with rows or planks.

Safety and Contraindications

You should feel steady chest and triceps work without sharp pain. Reduce range or switch variations if discomfort shows up.

Stop the set if: Sharp shoulder or wrist pain appears
Use caution if: You are returning from a shoulder or wrist injury
Safer substitutions: Incline push up, wall push up, or dumbbell press

FAQs

How do I keep my hips from sitting back?

Start with hips forward and squeeze glutes gently. If you feel pressure in your knees, shift forward slightly.

Can I do these every day?

You can, but most people progress faster with 2-3 sessions per week. Give your shoulders a day to recover if they feel sore.

When should I move to full push ups?

When you can do 3 sets of 12 with clean form, try incline or full push ups next.

How to do Bodyweight Kneeling Push Up with proper form