Knee Push-up Chest Pullback
Expert Advice
Keep your body in a straight line from knees to head and focus on squeezing your chest as you pull back.
How-to-do Steps
- Start in a knee push-up position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows.
- Push back up to the starting position.
- Once at the top, pull your arms back as if you're trying to touch your shoulder blades together.
- Return your arms to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Knee Push-up Chest Pullback primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Knee Push-up Chest Pullback work?
Knee Push-up Chest Pullback primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Knee Push-up Chest Pullback?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Knee Push-up Chest Pullback suitable for beginners?
Yes, Knee Push-up Chest Pullback is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
