About this exercise
An explosive plyometric push-up variation performed from the knees, in which you push off the ground with enough force to briefly lift your hands off the surface, building upper-body power in a modified position.
Kneeling Push-Up Jump
Step by step instructions, muscle activation and variants for the Kneeling Push-Up Jump.
MediumMiddle chest
How to Perform
- Start in a kneeling push-up position with hands shoulder-width apart and hips aligned with knees and shoulders
- Lower your chest toward the floor in a controlled manner
- Explosively push through your palms so your hands leave the ground
- Land softly with slightly bent elbows to absorb the impact
- Immediately transition into the next repetition
- Keep your core tight and hips level throughout the movement
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling Push-Up Jump
The Kneeling Push-Up Jump 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.