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Bodyweight Kneeling Push-up Row

Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.

Intermediate
Compound
Push
1 min per set2 min rest
Chest
Body weight

Variations of Bodyweight Kneeling Push-up Row

Kneeling Cobra Push up exercise targeting Chest and Hips
Compound

Kneeling Cobra Push up

Build upper body strength with the Kneeling Cobra Push-up. Target your chest, shoulders, and triceps, engage your core, and improve hip flexibility.

Intermediate
ChestHipsBody weight
Kneeling Rotational Push Up exercise targeting Chest and Waist
Compound

Kneeling Rotational Push Up

Enhance chest, shoulders, and core strength with the Kneeling Rotational Push Up. This dynamic exercise improves stability and upper body power.

Intermediate
ChestWaistBody weight
Bodyweight Standing Fly exercise targeting Chest and Pectoralis Major Clavicular Head
Isolation

Bodyweight Standing Fly

Strengthen your chest and shoulders with the Bodyweight Standing Fly. Learn proper form to maximize muscle engagement and achieve a powerful, sculpted

Beginner
ChestPectoralis Major Clavicular HeadBody weight
Kneeling Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Kneeling Push-up

Build foundational chest, shoulder, and triceps strength with the kneeling push-up. Develop proper form and control for a stronger upper body.

Beginner
ChestPectoralis Major Clavicular HeadBody weight

Description

A kneeling push-up row is a compound exercise that targets the chest, triceps, and back muscles. It combines a kneeling push-up with a row movement to engage multiple muscle groups and increase the intensity of the workout.

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How to Do Bodyweight Kneeling Push-up Row

  1. 1
    Setup

    Start in a kneeling push-up position with hands shoulder-width apart and knees on the floor. Keep a straight line from head to knees.

  2. 2

    Lower your chest toward the floor, keeping elbows at 45 degrees. Press back up to the starting position.

  3. 3

    At the top, shift your weight to one arm and pull the opposite elbow back in a rowing motion, squeezing your shoulder blade.

  4. 4

    Return the hand to the floor. Perform another push-up, then row with the opposite arm.

Tips

  • The kneeling position makes this more accessible than the full version while still building pushing and pulling strength.
  • Keep your core engaged to prevent sagging through the hips during both the push-up and row.
  • Focus on a slow, controlled row rather than jerking the arm up quickly.

Common Mistakes

  • ×Letting the hips sag during the push-up puts stress on the lower back; maintain a rigid torso throughout.
  • ×Rotating the torso excessively during the row reduces core training benefit; keep hips as square as possible.

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Frequently Asked Questions

What muscles does Bodyweight Kneeling Push-up Row work?
Bodyweight Kneeling Push-up Row primarily targets Infraspinatus, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Obliques, Rectus Abdominis, Triceps Brachii.
Is Bodyweight Kneeling Push-up Row good for beginners?
Bodyweight Kneeling Push-up Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Kneeling Push-up Row?
You need Body weight to perform Bodyweight Kneeling Push-up Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Kneeling Push-up Row?
The kneeling position makes this more accessible than the full version while still building pushing and pulling strength. Keep your core engaged to prevent sagging through the hips during both the push-up and row. Focus on a slow, controlled row rather than jerking the arm up quickly.
What are common mistakes when doing Bodyweight Kneeling Push-up Row?
Letting the hips sag during the push-up puts stress on the lower back; maintain a rigid torso throughout. Rotating the torso excessively during the row reduces core training benefit; keep hips as square as possible.

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Bodyweight Kneeling Push-up Row

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