Knee Push Up vs Jackhammer Pushdown
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of Knee Push Up and Jackhammer Pushdown for Better Comparison.
Planfit Users' Choice about Knee Push Up vs Jackhammer Pushdown : Which is Better?
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.
Popularity is not the whole answer. Knee Push Up and Jackhammer Pushdown differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Knee Push Up, alternative exercises, and its benefits, check it out here. Check out the Knee Push Up Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Jackhammer Pushdown, alternative exercises, and its benefits, check it out here. Check out the Jackhammer Pushdown Guide page of our blog!
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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