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Knuckle Push-up on Knees

Step by step instructions, muscle activation and variants for the Knuckle Push-up on Knees.

EasyMiddle chest

About this exercise

The kneeling fist push-up is a beginner-friendly chest exercise performed on the knuckles with the knees on the floor. Performing the movement on closed fists keeps the wrists in a neutral, straight position, reducing wrist strain while still working the chest, triceps, and front shoulders.

How to Perform

  • Kneel on the floor and place your fists on the ground, knuckles down, directly under your shoulders with the middle fingers pointing forward
  • Extend your arms and position your body in a straight line from knees to shoulders, keeping the core braced
  • Lower your chest toward the floor by bending your elbows at roughly a 45-degree angle from your torso
  • Continue lowering until your chest nearly touches the floor
  • Push back up through your fists until your arms are fully extended
  • Keep your hips in line with your shoulders and avoid letting them sag or rise throughout the set

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shoulders

About the Knuckle Push-up on Knees

The Knuckle Push-up on Knees 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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