Kneeling Fist Push-Up

Classification Overview: This exercise tutorial covers the Kneeling Fist Push Up, which is a strength training exercise targeting primary muscles like the chest (pectoralis) and triceps, as well as secondary muscles including the shoulders (deltoids) and core (abs and obliques). The exercise is performed without any equipment and focuses on repetitions, sets, and rest periods.

Setup & Starting Position: Begin by kneeling on an exercise mat or a soft surface to protect your knees. Form fists with both hands and position them on the mat, slightly wider than shoulder-width apart with knuckles facing down. Stretch your legs back to create a straight line from knees to shoulders.

Execution: Stabilize your body by engaging your core. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly contacts the ground. Push through your fists to extend your arms and elevate your body back to the initial posture. Repeat for the desired number of reps, maintaining proper form.

Additional Tips: Ensure your elbows point back rather than flaring out. Maintain a neutral neck by fixing your gaze downward at the mat. For beginners or those with wrist concerns, start with regular kneeling push-ups to build strength before moving to fist push-ups. Coordination of breathing with movement is crucial—inhale as you lower down and exhale on the push up.