Weighted Bar Push-Up Knee Tuck

Beginner Level of Difficulty

The weighted bar push-up with the knee tuck is an intermediate exercise that targets the chest, arms, shoulders and obliques.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

weighted bar push-up knee tuck - step 1

Step 1

Start in a push-up position with your shoulders lined up over your hands and your feet shoulder width apart. Hold the weighted bar just a bit wider than your shoulder width and place the bar across the center of the Bosu.

weighted bar push-up knee tuck - step 2

Step 2

Lower yourself down until your chest touches the weighted bar.

weighted bar push-up knee tuck - step 3

Step 3

Press yourself back up and then pull your knee to your elbow.