Kneeling Wide Hand Push Up
Master the kneeling wide hand push-up to build chest and shoulder strength. This modified push-up variation is excellent for progressive overload,
Description
A variation of push-ups where the hands are positioned wider than shoulder width and knees are on the ground. This exercise targets the chest and shoulder muscles.
How to Do Kneeling Wide Hand Push Up
- 1Setup
Kneel on the floor with your knees hip-width apart and your feet together or slightly separated.
- 2Setup
Place your hands on the floor significantly wider than shoulder-width apart, with fingers pointing forward and palms flat.
- 3Setup
Extend your hips slightly forward so your body forms a straight line from your head to your knees, engaging your core and glutes.
- 4
Inhale as you slowly lower your chest towards the floor by bending your elbows out wide, keeping your body in a straight line.
- 5
Continue lowering until your chest is just above the floor or you feel a deep stretch in your chest and shoulders.
- 6
Exhale as you powerfully push through your palms to return to the starting position, fully extending your arms without locking your elbows.
Tips
- Focus on leading with your chest, not your head, to ensure proper muscle engagement and avoid neck strain.
- Maintain a neutral spine throughout the movement by keeping your gaze slightly ahead of your hands, preventing your hips from sagging or rising too high.
- Control both the lowering (eccentric) and pushing (concentric) phases of the movement to maximize muscle time under tension and improve strength.
- Actively squeeze your chest at the top of the movement to ensure full pectoral contraction.
Common Mistakes
- ×Sagging hips: Avoid letting your hips drop towards the floor, which disengages the core; instead, keep your core tight and maintain a straight line from head to knees.
- ×Flared elbows: Do not let your elbows flare out excessively, as this can strain the shoulders; instead, keep them at about a 45-60 degree angle relative to your torso.
- ×Partial range of motion: Do not stop short at the bottom; instead, lower your chest until it's just above the floor for full chest activation.
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.
Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
Decline Kneeling Push Up on Box
Master the Decline Kneeling Push Up on Box to build upper chest and shoulder strength. Elevate your knees to increase intensity and challenge your push.
Related Exercises
Rotational Push Up
Master the rotational push-up to build powerful chest, shoulder, and core strength.
Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Single Arm Push up (on knees)
Build powerful unilateral chest, tricep, and shoulder strength with the Single Arm Push-Up (on knees).
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
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.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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