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
Kneel on the floor with your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
- 2
Ensure your body forms a straight line from your head to your knees, engaging your core.
- 3
Carefully place a weight plate or dumbbell on your upper back, between your shoulder blades.
- 4
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body.
- 5
Continue lowering until your chest is just above the floor, maintaining a straight body line.
- 6
Push through your hands to extend your arms and lift your body back up to the starting position.
- 7
Fully extend your arms, keeping your core engaged and body straight throughout the movement.
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.
