Kneeling Wide Hand Push Up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Pectoralis Major Clavicular Head, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Kneeling Push-Up with Wide Grip
Visualised Target Muscle Groups
Front
Back
How to: Kneeling Wide Hand Push Up
- Start in a kneeling position with your hands placed wider than shoulder-width apart.
- Lower your body towards the ground while keeping your elbows at a 45-degree angle.
- Push through your palms to return to the starting position.
Common Mistakes
- Letting hips sag while pushing up.
- Not keeping elbows aligned with shoulders.
- Using momentum instead of controlled movement.
Modifications
- Perform push-ups on an elevated surface to decrease intensity.
- Kneel to reduce the weight on your upper body.
Tips
- Keep your back straight throughout the exercise.
- Engage your core to maintain stability.
- Lower your body until your chest almost touches the ground.
Kneeling Wide Hand Push Up Alternatives
Tags
chest
strength
push-up
bodyweight
beginner
core
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