Kneeling Push-Up Jump
Build upper body strength & explosive power! This kneeling push-up variation adds a jump for a challenging & effective workout.
Muscle Groups
Primary
Secondary
Instructions
Kneeling Push-Up Jump
Positioning:
Start Position: Kneel on the floor with your knees hip-width apart. Place your hands flat on the ground in front of you, slightly wider than shoulder-width apart.
Body Alignment: Your body should form a straight line from your head to your knees. Keep your core engaged and your back flat.
Movement:
Lowering Phase: Bend your elbows to lower your chest toward the ground, keeping your elbows at a 45-degree angle from your body. Go down until your chest is close to the floor.
Push-Up Phase: Press through your hands to push your chest back up to the starting position.
Jump Phase: Once you're back in the kneeling position, explosively push off the ground with your knees and feet, jumping slightly into the air.
Tips:
Ensure your hands stay planted firmly on the ground during the movement.
Keep your movements smooth to avoid straining your shoulders and back.
Start slowly and focus on form before adding speed or height to your jump.
If jumping is too challenging, you can simply rise to a standing position without the jump until you build enough strength.
Repetitions:
Aim for 5-10 repetitions for beginners, and gradually increase as you get stronger.