Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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.
How to Do Bodyweight Kneeling Push-up Row
- 1Setup
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
Lower your chest toward the floor, keeping elbows at 45 degrees. Press back up to the starting position.
- 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
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.
Variations
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.
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.
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
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.
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Push-Up Plus
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One Side Archer Push-up
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Decline Shoulder Tap
Elevate your feet and perform a decline push-up, then tap your opposite shoulder at the top. This challenges core stability and chest strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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