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chest#1219

kneeling push-up (male)

A chest exercise for your pectorals, done with body weight. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Pectorals
Equipment
Body weight
Type of move
Push forward
Difficulty
Beginner friendly
kneeling push-up (male) demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “push forward” moves

How to do it well

  1. Set your shoulder blades back and down before you start.

  2. Elbows about 45° from your body, not flared wide.

  3. Lower under control to a full, comfortable range.

  4. Press away and keep your body or back tight throughout.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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