Bent Side Knee Push-Up
Bent Side Knee Push-Up Exercise Description
The Bent Side Knee Push-up is a kneeling, side-to-side push-up that shifts more load to one arm while the other arm assists. It primarily trains the chest (pectoralis major), triceps, and anterior shoulders, with the serratus anterior and core muscles stabilizing the torso. Because the knees contact the floor, it places less load on the upper body than a standard push-up while still demanding control and alignment. The side shift emphasizes unilateral pressing mechanics, encouraging even force production and precise elbow tracking. Maintain a neutral spine from head to knees, keep the ribs down, and control the shoulder blades—retracting slightly on the way down and actively protracting (“reach through the floor”) at the top.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Bent Side Knee Push-Up Exercise
‘- Start in a kneeling plank: knees on the floor, body in a straight line from head to knees.
– Place hands slightly wider than shoulder width, wrists stacked under shoulders, fingers spread.
– Create gentle external rotation torque (rotate elbows toward the hips) and set shoulders down and back.
– Brace your abdomen and glutes; keep your neck neutral with eyes slightly ahead of your hands.
– Shift your chest toward the right hand; bend the right elbow about 30–45 degrees from the torso.
– Keep the left arm more extended as a support; forearms remain roughly vertical.
– Lower until the chest is just above the floor or the right elbow nears 90 degrees, hips and shoulders square.
– Press through the whole right hand to return to start; finish with full elbow extension and active shoulder-blade protraction.
– Repeat to the left side, alternating with smooth, controlled reps.
– Adjust the depth to maintain neutral spine and stable shoulder positioning throughout.
Bent Side Knee Push-Up Tips
‘- Keep a straight line from head to knees to maintain a neutral spine.
– Keep the ribs down and brace your abdomen and glutes to stabilize your torso.
– Place hands slightly wider than shoulder width with wrists stacked under shoulders and fingers spread.
– Gently rotate your elbows toward your hips and keep shoulders set down and back before you lower.
– As you shift to one side, keep the working elbow about 30–45 degrees from your torso for consistent tracking.
– Keep the non-working arm more extended with forearms roughly vertical to assist without taking over.
– Lower only until the chest is just above the floor or the elbow nears 90 degrees while keeping hips and shoulders square.
– Press through the whole hand on the working side and finish each rep with full elbow extension.
– At the top, actively protract the shoulder blade by “reaching through the floor” for solid lockout.
– Adjust how deep you go so you can keep a neutral spine and stable shoulder position on every rep.
Bent Side Knee Push-Up Beginner Introduction
The Bent Side Knee Push-up is a bodyweight push-up variation performed from a supported kneeling position, using a side-to-side motion to place more effort on one arm while the other assists. It centers on the chest, triceps, and front of the shoulders, with the core and chest muscles around the rib cage helping steady the upper body. With the knees resting on the ground, overall loading on the arms and shoulders is reduced compared with a full push-up, creating a more approachable option while still challenging control and positioning.
The movement features a plank-like posture from head to knees, hands set a bit wider than shoulder level, and a gentle rotation at the arms that sets the shoulders in a strong base. The torso shifts toward one hand as that elbow bends and the opposite arm stays more extended for support, then transitions across to the other side in a smooth alternating pattern. Throughout the motion, the trunk stays firm, hips and shoulders remain facing the floor, and the shoulder blades glide with a subtle drawing together on the descent and an active spreading action at the top, encouraging balanced left–right pressing mechanics and clean elbow paths.