Chest · Bodyweight
Kneeling Knuckle Push-up
How to do the kneeling knuckle 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. Keep a straight line from your knees to your head throughout.
- 1Feel your chest, shoulders, and triceps drive the press
- 2Keep your wrists straight and stacked over your knuckles
- 3Brace your core and hips so your torso stays in a line
Common mistakes
- Avoid letting your hips sag or pike up
- Don't flare your elbows wide; keep them around 45 degrees
- Don't bend your wrists; keep the knuckles loaded and stable
Muscles worked
The kneeling knuckle 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 knuckle 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.