Chest · Bodyweight
Kneeling Push-up Jump
How to do the kneeling push-up jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position on your knees with hands under your shoulders. Lower your chest toward the floor, then push up explosively so your hands leave the ground, landing softly back into the start position.
- 1Feel your chest and triceps fire as you drive the floor away
- 2Keep your core braced and hips level through each rep
- 3Land soft with bent elbows to absorb the impact
Common mistakes
- Do not let your hips sag or pike up as you jump
- Avoid landing with locked, stiff elbows
- Do not crane your head forward or down
Muscles worked
The kneeling push-up jump mainly works the mid chest and triceps, with the upper chest, lower chest, front delts, upper abs, and lower abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the kneeling push-up jump 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.