Knee Push-Up Chest Pullback
A push-up from the knees that lowers all the way to the floor, where one elbow lifts and draws back beside the chest before the hand is set down and the push-up finishes.
How to do it
Setup
On the knees, feet raised, hands under the shoulders, body straight from head to knees.
Steps
- Lower until the chest rests on the floor.
- Lift one hand and draw that elbow up and back, squeezing the shoulder blade.
- Set the hand under the shoulder and push up; use the other arm on the next rep.
Common mistakes
Hips rising first on the way up: chest and hips lift together. Yanking the elbow back: a slow, controlled squeeze. Going slack on the floor: stay braced while the arm is up.
Breathing
Inhale lowering, exhale pressing.
