Kneeling Side Push-up Stretch
The kneeling side push-up stretch is a bodyweight stretching exercise targeting the chest. Performed in a kneeling position, the lateral lean creates a unilateral chest and shoulder stretch while the push-up element adds mild strength engagement.
How to do it
- Kneel on the floor and place one hand on the floor beside you at shoulder height.
- Lean your body toward the hand on the floor, bending that elbow to lower your shoulder.
- Feel the stretch across the chest of the opposite side.
- Slowly push back to the starting position.
- Repeat for the desired repetitions before switching sides.
Form cues
- Keep your torso upright as you start.
- Place your hand firmly at shoulder height.
- Lower your shoulder smoothly with control.
- Breathe deeply into the side of your chest.
Breathing: Inhale as you lower your body into the stretch, and exhale slowly as you push back up to the starting position.
Common mistakes
- Dropping the hips too fast can strain the lower back instead of focusing on the chest.
- Rushing through the movement prevents you from finding a comfortable, effective stretch.
- Holding your breath limits relaxation and reduces the quality of the stretch.
Muscles worked
Primary: chest. Secondary: delts, triceps.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per side, rest 60 s
Lose weight
2–3 sets × 30–45 seconds per side, rest 45 s
Build muscle
2–3 sets × 8–10 gentle reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulder or wrist, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my shoulder?
Mild engagement in the shoulder and triceps is normal, but the main sensation should be a gentle stretch across the chest.
How often can I do this stretch?
You can perform this daily or as part of your cool-down routine after light activity.
What if my wrist hurts?
Try shifting your hand slightly or reducing the depth of your lean to decrease pressure on the joint.