Knee Push-Up Chest Pullback - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Knee Push-Up Chest Pullback

Step by step instructions, muscle activation and variants for the Knee Push-Up Chest Pullback.

EasyMiddle chest

About this exercise

A modified push-up performed from the knees that adds a scapular retraction (pullback) at the top of each rep. The push-up phase targets the chest and triceps while the pullback activates the upper back and reinforces good posture.

How to Perform

  • Begin in a kneeling position with hands slightly wider than shoulder-width on the floor, hips extended to form a straight line from knees to shoulders
  • Bend your elbows and lower your chest toward the floor in a controlled push-up motion
  • Press back up to the starting position
  • At the top, squeeze your shoulder blades together and draw your chest forward, pulling your upper body slightly back between your arms
  • Hold the retracted position for a moment, then release
  • Return to the push-up starting position and repeat for the desired number of repetitions

Muscle Activation

Primary
Middle chest
Secondary
TricepsRear shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Knee Push-Up Chest Pullback

The Knee Push-Up Chest Pullback 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.

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