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Exercise LibraryKneeling Push-Up

Horizontal Push

Kneeling Push-Up

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

  • Primary musclesOrange · None
  • Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryChest
SecondaryTricepsFront shouldersCore

No anatomy image is published until the ShaOS model has been reviewed.

Description

A floor push-up regression performed from the knees that develops pressing strength while preserving a braced shoulder-to-knee line.

Setup & Execution

  1. Place the hands slightly wider than the shoulders and rest the knees on a comfortable surface behind the hips.
  2. Brace the trunk and glutes so the shoulders, hips, and knees form a straight line.
  3. Lower the chest between the hands while the elbows track diagonally back.
  4. Press through the whole hand to return to straight arms without leaving the hips behind.

Coaching Cues

  • Make one line from shoulders to knees.
  • Lower your chest between your hands.
  • Push the floor away.

Common Mistakes

  • Folding at the hips.
  • Leading with the chin instead of the chest.
  • Allowing the shoulders to shrug toward the ears.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Place the hands slightly wider than the shoulders and rest the knees on a comfortable surface behind the hips. Brace the trunk and glutes so the shoulders, hips, and knees form a straight line. Lower the chest between the hands while the elbows track diagonally back. Press through the whole hand to return to straight arms without leaving the hips behind.

Key cue: Make one line from shoulders to knees.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Wall push-up

Progression

Full push-up

Home gym

Kneeling push-up on a folded towel or mat

Commercial gym

Incline push-up against a secured rack bar

Used in

Linked Mission SOPs