Chest · Bodyweight
Side Kneeling Push-up
How to do the side kneeling push-up, 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
Set up in a kneeling push-up position with hands under your shoulders and knees on the floor. As you lower, shift your weight toward one hand so that side takes more of the load, then press back up. Alternate the loaded side each rep to work the chest unevenly.
- 1More chest and triceps load on the side you shift toward
- 2Core bracing to control the lean across each rep
- 3A steady press back to center at the top
Common mistakes
- Letting your hips twist or sag as you shift
- Collapsing onto the loaded shoulder
- Rushing so the weight shift becomes a flop
Muscles worked
The side kneeling push-up mainly works the mid chest, with the triceps, upper chest, lower chest, front delts, upper abs, lower abs, and obliques assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
- GlutesMinor
- Internal RotatorsMinor
Kovo programs the side kneeling 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.