Kneeling Fist Push-up
Expert Advice
Keep your core tight and your body in a straight line from your knees to your shoulders to maintain proper form.
How-to-do Steps
- Start in a kneeling position with your fists on the ground, directly under your shoulders.
- Lower your chest towards the ground while keeping your elbows close to your body.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Kneeling Fist Push-up 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 Kneeling Fist Push-up work?
Kneeling Fist Push-up primarily targets the Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Fist Push-up?
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 Kneeling Fist Push-up suitable for beginners?
Yes, Kneeling Fist Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
