Chest · Bodyweight
Kneeling Push-up Jack
How to do the kneeling push-up jack, 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
Start in a kneeling push-up position with your hands under your shoulders and knees on the floor. Lower your chest toward the ground, then press back up, and at the top jump your knees out and in like a jumping jack before the next push-up. Keep a straight line from your knees to your head throughout.
- 1Chest, shoulders, and triceps driving you up out of each push-up
- 2Core staying tight to hold a straight line knees to head
- 3A light, springy jack of the knees at the top of each rep
Common mistakes
- Letting your hips sag or pike up during the push-up
- Flaring your elbows wide out to the sides
- Dropping your head forward toward the floor
Muscles worked
The kneeling push-up jack mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, lower abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the kneeling push-up jack 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.