Weighted Kneeling Push-up
Muscle Groups: Chest
Weighted Kneeling Push-up focuses on Chest, with Abs, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Kneeling Push-up with proper form and technique.
- 1
Start in a kneeling position with your knees on a mat and your hands shoulder-width apart on the ground. Place a weight plate or dumbbell on your upper back, ensuring it's stable.
- 2
Lower your body towards the ground by bending your elbows, keeping your core tight and back straight.
- 3
Push back up to the starting position, squeezing your chest at the top of the movement.
Tips for Success
These tips will help you perform Weighted Kneeling Push-up safely and effectively while maintaining proper form.
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Keep your elbows close to your body to avoid straining your shoulders.
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Engage your core throughout the exercise to maintain stability and proper alignment.
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Avoid sagging your back; keep a straight line from your knees to your head.
Secondary Muscles
While Weighted Kneeling Push-up primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Kneeling Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Kneeling Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
