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Side Kneeling Push-Up

Step by step instructions, muscle activation and variants for the Side Kneeling Push-Up.

MediumMiddle chest

About this exercise

A push-up variation performed from a lateral kneeling position with one leg extended to the side, shifting the pressing load asymmetrically to one side of the chest and shoulder. It builds unilateral pressing strength and is a useful progression step toward more advanced asymmetrical push-up variations.

How to Perform

  • Begin kneeling on one knee with the opposite leg extended out to the side for stability
  • Place both hands on the floor at shoulder width, positioned slightly toward the kneeling side
  • Keep your body in a straight diagonal line from knee to shoulders
  • Lower your chest toward the floor by bending your elbows
  • Press back up to the starting position with control
  • Complete all reps on one side before switching to the other side

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shoulders

About the Side Kneeling Push-Up

The Side 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.

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