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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

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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