Kneeling Push-up to Hovering Table Top

How to do it

Start in a kneeling push-up position with hands under your shoulders and knees on the floor. Lower your chest toward the ground in a controlled push-up, press back up, then shift back and lift your knees a few inches into a hovering tabletop with toes tucked. Lower the knees, return to the push-up, and repeat the sequence.

1. 1Feel your chest and triceps drive the push-up, then your core brace hard
2. 2to hover the knees
3. 3Keep your elbows tracking back at about 45 degrees on the press
4. 4Hold a flat back and tight core through the tabletop hover

Common mistakes

• ×Don't let your hips sag or pike during the push-up
• ×Avoid flaring your elbows straight out to the sides
• ×Don't let your lower back arch when you hover

Muscles worked

The kneeling push-up to hovering table top mainly works the mid chest, triceps, and front delts, with the upper abs, lower abs, upper chest, obliques, and hip flexors assisting.

• Mid ChestPrimary
• TricepsPrimary
• Front DeltsPrimary
• Upper AbsSupport
• Lower AbsSupport
• Upper ChestSupport
• ObliquesSupport
• Hip FlexorsSupport
• ForearmsMinor
• Lower ChestMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor
• GlutesMinor