Chest · Bodyweight
Kneeling Fist Push-up
How to do the kneeling fist 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
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Kneel on the floor and place your fists shoulder-width apart with your knuckles down and wrists straight. Lower your chest toward the floor by bending your elbows, then press back up while keeping a straight line from knees to head.
- 1Your chest and triceps driving you back up off the floor
- 2Straight, stacked wrists so your knuckles bear the weight
- 3Your core staying tight to hold a straight line from knees to head
Common mistakes
- Letting your hips sag or pike up
- Flaring your elbows wide out to the sides
- Bending your wrists instead of keeping them straight over your fists
Muscles worked
The kneeling fist push-up mainly works the mid chest, with the triceps, upper chest, lower chest, forearms, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ForearmsSupport
- Upper AbsSupport
- Front DeltsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling fist 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.