Knee Push Up vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Jackhammer Pushdown and pick the one that fits your Chest workout.
Knee Push Up vs Jackhammer Pushdown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Knee Push Up and Jackhammer Pushdown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Knee Push Up and Jackhammer Pushdown Differ
| What differs | Knee Push Up | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 13 sessions |
How to Do Knee Push Up
Knee Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Knee Push Up guide with alternatives and benefits, see the Knee Push Up exercise guide.
How to Do Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Jackhammer Pushdown?
Planfit users log Knee Push Up more often — 2,891 sessions against 13 for Jackhammer Pushdown. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Knee Push Up and Jackhammer Pushdown work the same muscles?
Not quite. Knee Push Up loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Knee Push Up and Jackhammer Pushdown need?
Knee Push Up needs bodyweight only, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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