Chest · Bodyweight
Decline Kneeling Push-up
How to do the decline kneeling push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up on your knees with your hands on the floor and your upper body angled downward over them. Lower your chest toward your hands by bending your elbows, then press back up, keeping a straight line from knees to head.
- 1Your chest and triceps driving the press from the angled position
- 2Your core staying tight to hold the line from knees to head
- 3A full stretch at the bottom before pressing up
Common mistakes
- Letting your hips pike up or sag down
- Flaring your elbows too wide
- Dropping your head; keep your neck neutral
Muscles worked
The decline kneeling push-up mainly works the lower chest and mid chest, with the triceps, upper chest, upper abs, and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the decline kneeling push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.