About this exercise
A plyometric push-up variation performed from the knees that develops explosive upper-body power with reduced overall bodyweight demand. The goal is to push hard enough that the hands leave the floor at the top of each rep.
Explosive Kneeling Push-Up
Step by step instructions, muscle activation and variants for the Explosive Kneeling Push-Up.
MediumMiddle chest
How to Perform
- Kneel on the floor and place your hands slightly wider than shoulder-width apart
- Keep your body in a straight line from knees to shoulders with core engaged
- Lower your chest toward the floor in a controlled manner
- Push explosively through your palms, generating enough force for your hands to leave the floor
- Land softly with slightly bent elbows and immediately absorb the impact into the next lowering phase
- Maintain a neutral spine throughout and avoid letting your hips sag or rise
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shoulders
About the Explosive Kneeling Push-Up
The Explosive Kneeling Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
