Chest · Bodyweight
Knee Push-up Chest Pullback
How to do the knee push-up chest pullback, 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
Start in a knee push-up position with your hands under your shoulders. Lower your chest to the floor with elbows tucked, press back up, then push your hips back toward your heels to stretch the chest and lats before returning to the start. Keep a straight line from knees to head during the press.
- 1Chest and triceps working through the press
- 2A stretch across the chest and lats as you pull the hips back
- 3Your core staying braced so the hips do not sag
Common mistakes
- Letting your hips drop or pike during the press
- Flaring your elbows wide out from the body
- Jutting your head forward instead of keeping the neck neutral
Muscles worked
The knee push-up chest pullback mainly works the mid chest, with the triceps, upper chest, lower chest, lats, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- LatsSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the knee push-up chest pullback 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.