Push-up (on knees)
The Push-up (on knees) primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Pectoralis Minor, Rectus Abdominis, Serratus Anterior. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie prone on floor with hands slightly wider than shoulder width. Bend knees and raise body up off floor by extending arms with body straight. Execution: Keeping body straight and knees bent, lower body to floor by bending arms. Push body up until arms are extended. Repeat. Comments: Both upper and lower body must be kept straight throughout movement. Forefeet can remain on floor as long as body is pivoting on knees. Seeclose grip push-up. Also seepush-up test calculator.
Alternative Exercises
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