Kneeling Wide Hand Push-Up
Perform the kneeling wide hand push-up to strengthen your chest, shoulders, and triceps.
- Kneel on the floor with your knees hip-width apart.
- Place your hands wider than shoulder-width on the ground.
- Lower your chest towards the floor while keeping your elbows at a 45-degree angle.
- Push back up to the starting position, engaging your core throughout.
How to perform the Kneeling Wide Hand Push-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling Wide Hand Push-Up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your triceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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