Movement overview

The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.

Step-by-step cues

1. Start by kneeling on the floor with your hands placed wider than shoulder-width apart.
2. Keep your body straight from your knees to your head, engaging your core.
3. Lower your chest towards the floor by bending your elbows outwards.
4. Stop when your chest is just above the ground, then push back up to the starting position.
5. Maintain a steady pace and controlled movement throughout the exercise.

Technical tips

• Ensure your hands are placed wider than shoulder-width to target the chest effectively.
• Engage your core to maintain a straight line from knees to head.
• Focus on controlled movements; avoid letting gravity do the work during the descent.
• Keep elbows slightly bent at the top of the movement to maintain tension in the muscles.
• Breathe in as you lower your body and exhale as you push back up.