Kneeling pushups are Step 3 in the pushup series. They are an important movement for beginners to master, because they are the easiest type of pushup that can be performed prone, i.e., flat
on the floor. Because of this, they form an important link between the first two steps, which are
performed standing, and the harder prone techniques later in the series. Women often do kneeling
pushups because they lack the relative upper body strength to perform the full pushup, but this
exercise offers great benefits to guys as well. It's a good starting exercise for somebody who's
maybe overweight or out of shape, and because you can pump up the upper body with relative
ease in this position, kneeling pushups make an excellent warm up exercise you can do before
attempting harder forms of pushup.

Muscle group: Chest

Steps

Kneel on the floor with your feet together, and your palms flat on the ground in front of you.
The arms should be straight, shoulder width apart, and in line with your chest. Link one ankle
around the other, and keep the hips straight and in alignment with the trunk and head. This is the
start position (fig. 5). Using the knees as a pivot, bend at the shoulders and elbows until your chest
is approximately one fist's width from the floor (fig. 6). Pause and press back to the start position,
then repeat.

All exercises