Underhand Grip Bodyweight Knee Pushups with Stool
Underhand grip shifts emphasis toward the upper chest and biceps in a knee-supported push-up.
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: chest & biceps. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Place hands in an underhand (supinated) position on the floor or stool.
- Drop to the knees and perform push-ups.
- Lower and press with control.
- Keep the core braced.
- Repeat for desired reps.
Equipment
- Stool
Coaching tips
Benefits
Underhand grip shifts emphasis toward the upper chest and biceps in a knee-supported push-up.
Common mistakes
Avoid collapsing the shoulders or losing core tension.
Make it harder
Progress to full toe push-ups.
Make it easier
Increase hand elevation.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.